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Rapini vs. Piña colada — In-Depth Nutrition Comparison

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Summary of differences between rapini and piña colada

  • Piña colada has less vitamin K, vitamin A, iron, folate, vitamin C, vitamin B1, vitamin E, calcium, vitamin B6, and fiber than rapini.
  • Rapini covers your daily need for vitamin K, 187% more than piña colada.
  • Rapini has 1311 times more vitamin A than piña colada. While rapini has 2622IU of vitamin A, piña colada has only 2IU.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Rapini vs Piña colada infographic
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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
7
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +176.1%
Contains more IronIron +919%
Contains more ZincZinc +492.3%
Contains more PhosphorusPhosphorus +942.9%
Contains more SeleniumSelenium +42.9%
Contains more CopperCopper +88.1%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +33.7%

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
11
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +312.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8000%
Contains more Vitamin B1Vitamin B1 +458.6%
Contains more Vitamin B2Vitamin B2 +658.8%
Contains more Vitamin B3Vitamin B3 +934.7%
Contains more Vitamin B5Vitamin B5 +427.9%
Contains more Vitamin B6Vitamin B6 +280%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +591.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Piña colada DV% diff.
Vitamin K 224µg 0.1µg 187%
Iron 2.14mg 0.21mg 24%
Folate 83µg 12µg 18%
Vitamin C 20.2mg 4.9mg 17%
Vitamin A 131µg 0µg 15%
Vitamin B1 0.162mg 0.029mg 11%
Vitamin E 1.62mg 0.02mg 11%
Vitamin B6 0.171mg 0.045mg 10%
Calcium 108mg 8mg 10%
Fiber 2.7g 0.3g 10%
Phosphorus 73mg 7mg 9%
Vitamin B2 0.129mg 0.017mg 9%
Calories 22kcal 174kcal 8%
Vitamin B3 1.221mg 0.118mg 7%
Saturated fat 0.05g 1.636g 7%
Carbs 2.85g 22.66g 7%
Zinc 0.77mg 0.13mg 6%
Manganese 0.395mg 0.528mg 6%
Protein 3.17g 0.42g 6%
Vitamin B5 0.322mg 0.061mg 5%
Copper 0.042mg 0.079mg 4%
Potassium 196mg 71mg 4%
Choline 18.3mg 3%
Magnesium 22mg 8mg 3%
Fats 0.49g 1.88g 2%
Selenium 1µg 0.7µg 1%
Sodium 33mg 6mg 1%
Polyunsaturated fat 0.13g 0.033g 1%
Net carbs 0.15g 22.36g N/A
Sugar 0.38g 22.33g N/A
Monounsaturated fat 0.026g 0.082g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +654.8%
Contains more WaterWater +42.4%
Contains more FatsFats +283.7%
Contains more CarbsCarbs +695.1%
Contains more OtherOther +969.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +293.9%
Contains more Mono. FatMonounsaturated fat +215.4%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.