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Rapini vs. Pineapple cake — In-Depth Nutrition Comparison

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A recap on differences between rapini and pineapple cake

  • Rapini is higher in vitamin A, vitamin C, folate, vitamin B6, iron, and fiber, yet pineapple cake is higher in vitamin B1 and selenium.
  • Pineapple cake covers your daily vitamin B1 needs 12737% more than rapini.
  • Rapini contains 17 times more vitamin C than pineapple cake. While rapini contains 20.2mg of vitamin C, pineapple cake contains only 1.2mg.
  • The amount of sodium in rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Cake, pineapple upside-down, prepared from recipe.

Infographic

Rapini vs Pineapple cake infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 36% 9.9% 56% 29% 8.5% 35% 42% 46% 51%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +75%
Contains more IronIron +44.6%
Contains more ZincZinc +148.4%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +12.9%
Contains more CalciumCalcium +11.1%
Contains more CopperCopper +107.1%
Contains more PhosphorusPhosphorus +12.3%
Contains more SeleniumSelenium +840%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 21% 0% 0% 38250% 36% 22% 12% 7.8% 10% 0% 20% 0%
Contains more Vitamin CVitamin C +1583.3%
Contains more Vitamin AVitamin A +111.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +219.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +94344.4%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.19mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
4% 12% 51% 32%
Protein: 3.5 g
Fats: 12.1 g
Carbs: 50.5 g
Water: 32.3 g
Other: 1.6 g
Contains more WaterWater +186.5%
Contains more ProteinProtein +10.4%
Contains more FatsFats +2369.4%
Contains more CarbsCarbs +1671.9%
Contains more OtherOther +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
26% 46% 29%
Saturated fat: Sat. Fat 2.915 g
Monounsaturated fat: Mono. Fat 5.194 g
Polyunsaturated fat: Poly. Fat 3.282 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +19876.9%
Contains more Poly. FatPolyunsaturated fat +2424.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pineapple cake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Pineapple cake DV% diff.
Vitamin B1 0.162mg 153mg 12737%
Vitamin K 224µg 187%
Vitamin C 20.2mg 1.2mg 21%
Polyunsaturated fat 0.13g 3.282g 21%
Fats 0.49g 12.1g 18%
Carbs 2.85g 50.5g 16%
Calories 22kcal 319kcal 15%
Selenium 1µg 9.4µg 15%
Folate 83µg 26µg 14%
Saturated fat 0.05g 2.915g 13%
Monounsaturated fat 0.026g 5.194g 13%
Sodium 33mg 319mg 12%
Vitamin E 1.62mg 11%
Vitamin B6 0.171mg 0.034mg 11%
Iron 2.14mg 1.48mg 8%
Fiber 2.7g 0.8g 8%
Vitamin A 131µg 62µg 8%
Cholesterol 0mg 22mg 7%
Copper 0.042mg 0.087mg 5%
Zinc 0.77mg 0.31mg 4%
Choline 18.3mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.322mg 0.202mg 2%
Vitamin B2 0.129mg 0.156mg 2%
Manganese 0.395mg 0.35mg 2%
Potassium 196mg 112mg 2%
Magnesium 22mg 13mg 2%
Protein 3.17g 3.5g 1%
Phosphorus 73mg 82mg 1%
Calcium 108mg 120mg 1%
Net carbs 0.15g 49.7g N/A
Sugar 0.38g N/A
Vitamin B3 1.221mg 1.19mg 0%
Tryptophan 0.043mg 0.043mg 0%
Threonine 0.106mg 0.117mg 0%
Isoleucine 0.104mg 0.147mg 0%
Leucine 0.17mg 0.264mg 0%
Lysine 0.198mg 0.143mg 0%
Methionine 0.048mg 0.074mg 0%
Phenylalanine 0.128mg 0.173mg 0%
Valine 0.153mg 0.167mg 0%
Histidine 0.066mg 0.081mg 0%
Fructose 0.17g 0%
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pineapple cake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Rapini
2952%
Pineapple cake
Minerals Daily Need Coverage Score
27%
Rapini
32%
Pineapple cake

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 286mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.865g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pineapple cake
Pineapple cake is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Pineapple cake
Pineapple cake is lower in glycemic index (difference - 32)
Which food is cheaper?
Pineapple cake
Pineapple cake is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Pineapple cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172703/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.