Rapini vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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The main differences between rapini and saltine cracker (includes oyster, soda, soup)
- Rapini is richer in vitamin K, vitamin A, and vitamin C, yet saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B3, vitamin B2, selenium, and folate.
- Daily need coverage for vitamin K for rapini is 166% higher.
- Rapini contains less sodium.
- Rapini has a lower glycemic index than saltine cracker (includes oyster, soda, soup).
Food types used in this article are Broccoli raab, raw and Crackers, saltines (includes oyster, soda, soup).
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.
| Contains more CalciumCalcium | +468.4% |
| Contains more PotassiumPotassium | +28.9% |
| Contains more ZincZinc | +11.6% |
| Contains less SodiumSodium | -96.5% |
| Contains more IronIron | +160.3% |
| Contains more CopperCopper | +231% |
| Contains more PhosphorusPhosphorus | +39.7% |
| Contains more ManganeseManganese | +73.7% |
| Contains more SeleniumSelenium | +930% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +13000% |
| Contains more Vitamin EVitamin E | +40.9% |
| Contains more Vitamin B6Vitamin B6 | +98.8% |
| Contains more Vitamin KVitamin K | +781.9% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +277.5% |
| Contains more Vitamin B3Vitamin B3 | +427.6% |
| Contains more Vitamin B5Vitamin B5 | +66.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +61.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 25.4µg | 166% |
| Vitamin B1 | 0.162mg | 0.702mg | 45% |
| Iron | 2.14mg | 5.57mg | 43% |
| Sodium | 33mg | 941mg | 39% |
| Vitamin B3 | 1.221mg | 6.442mg | 33% |
| Polyunsaturated fat | 0.13g | 4.835g | 31% |
| Starch | 67.83g | 28% | |
| Vitamin B2 | 0.129mg | 0.487mg | 28% |
| Carbs | 2.85g | 74.05g | 24% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Calories | 22kcal | 418kcal | 20% |
| Selenium | 1µg | 10.3µg | 17% |
| Vitamin A | 131µg | 1µg | 14% |
| Folate | 83µg | 134µg | 13% |
| Protein | 3.17g | 9.46g | 13% |
| Manganese | 0.395mg | 0.686mg | 13% |
| Fats | 0.49g | 8.64g | 13% |
| Copper | 0.042mg | 0.139mg | 11% |
| Calcium | 108mg | 19mg | 9% |
| Saturated fat | 0.05g | 1.653g | 7% |
| Vitamin B6 | 0.171mg | 0.086mg | 7% |
| Monounsaturated fat | 0.026g | 1.986g | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B5 | 0.322mg | 0.536mg | 4% |
| Phosphorus | 73mg | 102mg | 4% |
| Vitamin E | 1.62mg | 1.15mg | 3% |
| Zinc | 0.77mg | 0.69mg | 1% |
| Potassium | 196mg | 152mg | 1% |
| Net carbs | 0.15g | 71.25g | N/A |
| Magnesium | 22mg | 23mg | 0% |
| Sugar | 0.38g | 1.29g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Trans fat | 0g | 0.167g | N/A |
| Choline | 18.3mg | 16.7mg | 0% |
| Tryptophan | 0.043mg | 0.116mg | 0% |
| Threonine | 0.106mg | 0.268mg | 0% |
| Isoleucine | 0.104mg | 0.333mg | 0% |
| Leucine | 0.17mg | 0.652mg | 0% |
| Lysine | 0.198mg | 0.172mg | 0% |
| Methionine | 0.048mg | 0.147mg | 0% |
| Phenylalanine | 0.128mg | 0.45mg | 0% |
| Valine | 0.153mg | 0.399mg | 0% |
| Histidine | 0.066mg | 0.197mg | 0% |
| Fructose | 0.17g | 0.19g | 0% |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +1732.7% |
| Contains more ProteinProtein | +198.4% |
| Contains more FatsFats | +1663.3% |
| Contains more CarbsCarbs | +2498.2% |
| Contains more OtherOther | +197.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +7538.5% |
| Contains more Poly. FatPolyunsaturated fat | +3619.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +20% |
| Contains more FructoseFructose | +11.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g