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Rapini vs. Skipjack tuna — In-Depth Nutrition Comparison

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What are the main differences between rapini and skipjack tuna?

  • Rapini is richer in vitamin A, vitamin C, folate, and manganese, yet skipjack tuna is richer in vitamin B3, vitamin B12, selenium, vitamin B6, and phosphorus.
  • Skipjack tuna's daily need coverage for vitamin B3 is 110% higher.
  • Rapini has 44 times more vitamin A than skipjack tuna. Rapini has 2622IU of vitamin A, while skipjack tuna has 60IU.
  • Skipjack tuna has a lower glycemic index than rapini.

We used Broccoli raab, raw and Fish, tuna, skipjack, fresh, cooked, dry heat types in this comparison.

Infographic

Rapini vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +191.9%
Contains more IronIron +33.8%
Contains less SodiumSodium -29.8%
Contains more ManganeseManganese +1978.9%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +166.3%
Contains more CopperCopper +161.9%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +290.4%
Contains more SeleniumSelenium +4580%

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
7
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin AVitamin A +627.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +326.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +730%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1436.1%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B6Vitamin B6 +473.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.122mg

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.6%
Contains more ProteinProtein +789.9%
Contains more FatsFats +163.3%
Contains more OtherOther +774.5%

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% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +834.6%
Contains more Poly. FatPolyunsaturated fat +210%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Skipjack tuna
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 ok

All nutrients comparison - raw data values

Nutrient Rapini Skipjack tuna DV% diff.
Vitamin K 224µg 187%
Vitamin B3 1.221mg 18.756mg 110%
Vitamin B12 0µg 2.19µg 91%
Selenium 1µg 46.8µg 83%
Vitamin B6 0.171mg 0.981mg 62%
Protein 3.17g 28.21g 50%
Phosphorus 73mg 285mg 30%
Vitamin C 20.2mg 1mg 21%
Cholesterol 0mg 60mg 20%
Folate 83µg 10µg 18%
Manganese 0.395mg 0.019mg 16%
Vitamin A 131µg 18µg 13%
Vitamin E 1.62mg 11%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.038mg 10%
Potassium 196mg 522mg 10%
Copper 0.042mg 0.11mg 8%
Iron 2.14mg 1.6mg 7%
Calcium 108mg 37mg 7%
Calories 22kcal 132kcal 6%
Magnesium 22mg 44mg 5%
Zinc 0.77mg 1.05mg 3%
Vitamin B5 0.322mg 0.485mg 3%
Choline 18.3mg 3%
Saturated fat 0.05g 0.42g 2%
Polyunsaturated fat 0.13g 0.403g 2%
Sodium 33mg 47mg 1%
Vitamin B2 0.129mg 0.122mg 1%
Carbs 2.85g 0g 1%
Fats 0.49g 1.29g 1%
Monounsaturated fat 0.026g 0.243g 1%
Net carbs 0.15g 0g N/A
Sugar 0.38g N/A
Tryptophan 0.043mg 0.316mg 0%
Threonine 0.106mg 1.237mg 0%
Isoleucine 0.104mg 1.3mg 0%
Leucine 0.17mg 2.293mg 0%
Lysine 0.198mg 2.59mg 0%
Methionine 0.048mg 0.835mg 0%
Phenylalanine 0.128mg 1.101mg 0%
Valine 0.153mg 1.453mg 0%
Histidine 0.066mg 0.83mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Skipjack tuna
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
72%
Skipjack tuna
Minerals Daily Need Coverage Score
27%
Rapini
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.37g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $7.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.