Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rapini vs. Pork chop — In-Depth Nutrition Comparison

Compare

What are the main differences between rapini and pork chop?

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, yet pork chop is richer in selenium, vitamin B3, vitamin B12, vitamin B1, vitamin B6, and phosphorus.
  • Rapini's daily need coverage for vitamin K is 187% higher.
  • Pork chop has a lower glycemic index than rapini.

We used Broccoli raab, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types in this comparison.

Infographic

Rapini vs Pork chop 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
4
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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more CalciumCalcium +92.9%
Contains more IronIron +146%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +3850%
Contains more PotassiumPotassium +60.7%
Contains more CopperCopper +150%
Contains more ZincZinc +309.1%
Contains more PhosphorusPhosphorus +230.1%
Contains more SeleniumSelenium +3540%
~equal in Magnesium ~20mg

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
5
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 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin EVitamin E +671.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +202.5%
Contains more Vitamin B2Vitamin B2 +142.6%
Contains more Vitamin B3Vitamin B3 +549.2%
Contains more Vitamin B5Vitamin B5 +242.9%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +268.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.6%
Contains more OtherOther +95.8%
Contains more ProteinProtein +648.3%
Contains more FatsFats +2828.6%

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +18696.2%
Contains more Poly. FatPolyunsaturated fat +1356.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Pork chop DV% diff.
Vitamin K 224µg 0µg 187%
Selenium 1µg 36.4µg 64%
Vitamin B3 1.221mg 7.927mg 42%
Protein 3.17g 23.72g 41%
Vitamin B12 0µg 0.66µg 28%
Vitamin B1 0.162mg 0.49mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B6 0.171mg 0.489mg 24%
Phosphorus 73mg 241mg 24%
Zinc 0.77mg 3.15mg 22%
Vitamin C 20.2mg 0mg 22%
Fats 0.49g 14.35g 21%
Folate 83µg 0µg 21%
Saturated fat 0.05g 4.339g 19%
Manganese 0.395mg 0.01mg 17%
Vitamin B5 0.322mg 1.104mg 16%
Iron 2.14mg 0.87mg 16%
Vitamin A 131µg 4µg 14%
Vitamin B2 0.129mg 0.313mg 14%
Monounsaturated fat 0.026g 4.887g 12%
Polyunsaturated fat 0.13g 1.894g 12%
Fiber 2.7g 0g 11%
Calories 22kcal 231kcal 10%
Vitamin E 1.62mg 0.21mg 9%
Choline 18.3mg 67.5mg 9%
Copper 0.042mg 0.105mg 7%
Vitamin D 0µg 1µg 5%
Calcium 108mg 56mg 5%
Vitamin D 0IU 40IU 5%
Potassium 196mg 315mg 4%
Sodium 33mg 74mg 2%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Magnesium 22mg 20mg 0%
Sugar 0.38g 0g N/A
Trans fat 0g 0.066g N/A
Tryptophan 0.043mg 0.282mg 0%
Threonine 0.106mg 1.043mg 0%
Isoleucine 0.104mg 1.123mg 0%
Leucine 0.17mg 1.952mg 0%
Lysine 0.198mg 2.109mg 0%
Methionine 0.048mg 0.65mg 0%
Phenylalanine 0.128mg 0.985mg 0%
Valine 0.153mg 1.2mg 0%
Histidine 0.066mg 0.965mg 0%
Fructose 0.17g 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pork chop
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
51%
Pork chop
Minerals Daily Need Coverage Score
27%
Rapini
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.289g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.4)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 32)
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.
Which food is richer in vitamins?
?
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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.