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Rapini vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between rapini and rib eye steak

  • Rapini has more vitamin K, vitamin A, and vitamin C; however, rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Rapini covers your daily need for vitamin K, 185% more than rib eye steak.
  • Rapini has less saturated fat.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Rapini vs Rib eye steak 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
3
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +881.8%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +393.8%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +90.5%
Contains more ZincZinc +667.5%
Contains more PhosphorusPhosphorus +108.2%
Contains more SeleniumSelenium +2870%
~equal in Magnesium ~22mg
~equal in Iron ~2.24mg

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
6
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1537.5%
Contains more Vitamin EVitamin E +1520%
Contains more Vitamin B1Vitamin B1 +128.2%
Contains more Vitamin KVitamin K +13900%
Contains more FolateFolate +1283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +122.5%
Contains more Vitamin B3Vitamin B3 +302%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin B6Vitamin B6 +178.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +166.7%

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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +69.8%
Contains more OtherOther +9300%
Contains more ProteinProtein +647.3%
Contains more FatsFats +4351%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +40357.7%
Contains more Poly. FatPolyunsaturated fat +690%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Rib eye steak DV% diff.
Vitamin K 224µg 1.6µg 185%
Vitamin B12 0µg 2.1µg 88%
Selenium 1µg 29.7µg 52%
Zinc 0.77mg 5.91mg 47%
Saturated fat 0.05g 9.684g 44%
Protein 3.17g 23.69g 41%
Fats 0.49g 21.81g 33%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.026g 10.519g 26%
Vitamin B6 0.171mg 0.477mg 24%
Vitamin B3 1.221mg 4.908mg 23%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 6µg 19%
Manganese 0.395mg 0.08mg 14%
Vitamin A 131µg 8µg 14%
Calories 22kcal 291kcal 13%
Vitamin B2 0.129mg 0.287mg 12%
Phosphorus 73mg 152mg 11%
Fiber 2.7g 0g 11%
Vitamin E 1.62mg 0.1mg 10%
Calcium 108mg 11mg 10%
Vitamin B1 0.162mg 0.071mg 8%
Choline 18.3mg 48.8mg 6%
Polyunsaturated fat 0.13g 1.027g 6%
Vitamin B5 0.322mg 0.536mg 4%
Copper 0.042mg 0.08mg 4%
Potassium 196mg 260mg 2%
Vitamin D 0µg 0.2µg 1%
Sodium 33mg 54mg 1%
Iron 2.14mg 2.24mg 1%
Vitamin D 0IU 7IU 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Magnesium 22mg 22mg 0%
Sugar 0.38g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.043mg 0.265mg 0%
Threonine 0.106mg 1.116mg 0%
Isoleucine 0.104mg 1.103mg 0%
Leucine 0.17mg 2.041mg 0%
Lysine 0.198mg 2.269mg 0%
Methionine 0.048mg 0.641mg 0%
Phenylalanine 0.128mg 0.95mg 0%
Valine 0.153mg 1.184mg 0%
Histidine 0.066mg 0.888mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
27%
Rapini
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 9.634g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.