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Rapini vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between rapini and smoked salmon

  • Rapini has more vitamin K, vitamin A, vitamin C, and folate; however, smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, and copper.
  • Rapini covers your daily need for vitamin K, 187% more than smoked salmon.
  • Rapini has less sodium.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Fish, salmon, chinook, smoked.

Infographic

Rapini vs Smoked salmon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +881.8%
Contains more PotassiumPotassium +12%
Contains more IronIron +151.8%
Contains more ZincZinc +148.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +2223.5%
Contains more CopperCopper +447.6%
Contains more PhosphorusPhosphorus +124.7%
Contains more SeleniumSelenium +3140%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +403.8%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +604.3%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +4050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +286.6%
Contains more Vitamin B5Vitamin B5 +170.2%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +386.3%

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.5%
Contains more ProteinProtein +476.7%
Contains more FatsFats +781.6%
Contains more OtherOther +474.5%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +7680.8%
Contains more Poly. FatPolyunsaturated fat +665.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Smoked salmon DV% diff.
Vitamin K 224µg 0.1µg 187%
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Selenium 1µg 32.4µg 57%
Protein 3.17g 18.28g 30%
Sodium 33mg 672mg 28%
Vitamin C 20.2mg 0mg 22%
Vitamin B3 1.221mg 4.72mg 22%
Copper 0.042mg 0.23mg 21%
Folate 83µg 2µg 20%
Iron 2.14mg 0.85mg 16%
Manganese 0.395mg 0.017mg 16%
Phosphorus 73mg 164mg 13%
Choline 18.3mg 89mg 13%
Vitamin B1 0.162mg 0.023mg 12%
Vitamin A 131µg 26µg 12%
Fiber 2.7g 0g 11%
Vitamin B5 0.322mg 0.87mg 11%
Calcium 108mg 11mg 10%
Vitamin B6 0.171mg 0.278mg 8%
Cholesterol 0mg 23mg 8%
Polyunsaturated fat 0.13g 0.995g 6%
Fats 0.49g 4.32g 6%
Monounsaturated fat 0.026g 2.023g 5%
Calories 22kcal 117kcal 5%
Zinc 0.77mg 0.31mg 4%
Saturated fat 0.05g 0.929g 4%
Vitamin B2 0.129mg 0.101mg 2%
Vitamin E 1.62mg 1.35mg 2%
Potassium 196mg 175mg 1%
Magnesium 22mg 18mg 1%
Carbs 2.85g 0g 1%
Net carbs 0.15g 0g N/A
Sugar 0.38g 0g N/A
Tryptophan 0.043mg 0.205mg 0%
Threonine 0.106mg 0.801mg 0%
Isoleucine 0.104mg 0.842mg 0%
Leucine 0.17mg 1.486mg 0%
Lysine 0.198mg 1.679mg 0%
Methionine 0.048mg 0.541mg 0%
Phenylalanine 0.128mg 0.714mg 0%
Valine 0.153mg 0.942mg 0%
Histidine 0.066mg 0.538mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
27%
Rapini
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 639mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.879g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $13.6)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.