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Rapini vs. Salsa — In-Depth Nutrition Comparison

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The main differences between rapini and salsa

  • Rapini is richer in vitamin A, vitamin C, folate, calcium, vitamin B1, vitamin B2, phosphorus, and zinc, yet salsa is richer in copper.
  • Daily need coverage for vitamin A for rapini is 41% higher.
  • Rapini contains 9 times more calcium than salsa. Rapini contains 108mg of calcium, while salsa contains 12mg.
  • Rapini contains less sodium.

Food types used in this article are Broccoli raab, raw and USDA Commodity, salsa.

Infographic

Rapini vs Salsa 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%
Salsa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +800%
Contains more ZincZinc +352.9%
Contains more PhosphorusPhosphorus +143.3%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +37.8%
Contains more CopperCopper +128.6%
~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
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%
Salsa
0
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +405%
Contains more Vitamin AVitamin A +367.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +336.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +111.3%
Contains more FatsFats +145%
Contains more CarbsCarbs +145.6%
Contains more OtherOther +70.2%
~equal in Water ~89.7g

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +21.5%
Contains less Sat. FatSaturated fat -42%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Salsa DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 4mg 18%
Sodium 33mg 430mg 17%
Manganese 0.395mg 17%
Folate 83µg 19µg 16%
Vitamin E 1.62mg 11%
Vitamin A 131µg 28µg 11%
Calcium 108mg 12mg 10%
Vitamin B1 0.162mg 0.05mg 9%
Vitamin B2 0.129mg 0.03mg 8%
Copper 0.042mg 0.096mg 6%
Phosphorus 73mg 30mg 6%
Vitamin B5 0.322mg 6%
Fiber 2.7g 1.4g 5%
Zinc 0.77mg 0.17mg 5%
Protein 3.17g 1.5g 3%
Choline 18.3mg 3%
Potassium 196mg 270mg 2%
Vitamin B6 0.171mg 0.149mg 2%
Vitamin B3 1.221mg 1.08mg 1%
Calories 22kcal 36kcal 1%
Selenium 1µg 0.4µg 1%
Iron 2.14mg 2.24mg 1%
Magnesium 22mg 16mg 1%
Carbs 2.85g 7g 1%
Fats 0.49g 0.2g 0%
Net carbs 0.15g 5.6g N/A
Sugar 0.38g N/A
Saturated fat 0.05g 0.029g 0%
Monounsaturated fat 0.026g 0.016g 0%
Polyunsaturated fat 0.13g 0.107g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
27%
Rapini
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 397mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.