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  6. Rapini vs. Soy milk

Rapini vs. Soy milk — In-Depth Nutrition Comparison

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What are the main differences between Rapini and Soy milk?

  • Rapini is richer in Vitamin K, Vitamin C, Iron, Folate, Vitamin A RAE, Vitamin E , Vitamin B1, Fiber, and Calcium, yet Soy milk is richer in Copper.
  • Rapini's daily need coverage for Vitamin K is 184% higher.

We used Broccoli raab, raw and Soymilk, original and vanilla, unfortified types in this comparison.

Infographic

Rapini vs Soy milk 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
Rapini
7
:
3
Soy milk
Soy milk
Contains more Calcium +332%
Contains more Iron +234.4%
Contains more Phosphorus +40.4%
Contains more Potassium +66.1%
Contains less Sodium -35.3%
Contains more Zinc +541.7%
Contains more Manganese +77.1%
Contains more Magnesium +13.6%
Contains more Copper +204.8%
Contains more Selenium +380%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +332%
Contains more Iron +234.4%
Contains more Phosphorus +40.4%
Contains more Potassium +66.1%
Contains less Sodium -35.3%
Contains more Zinc +541.7%
Contains more Manganese +77.1%
Contains more Magnesium +13.6%
Contains more Copper +204.8%
Contains more Selenium +380%

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
Rapini
9
:
1
Soy milk
Soy milk
Contains more Vitamin A +87300%
Contains more Vitamin E +1372.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +138%
Contains more Vitamin B6 +122.1%
Contains more Folate +361.1%
Contains more Vitamin K +7366.7%
Contains more Vitamin B5 +15.8%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +87300%
Contains more Vitamin E +1372.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +138%
Contains more Vitamin B6 +122.1%
Contains more Folate +361.1%
Contains more Vitamin K +7366.7%
Contains more Vitamin B5 +15.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Soy milk
Soy milk
Contains more Other +44.6%
Contains more Fats +257.1%
Contains more Carbs +120.4%
Equal in Protein - 3.27
Equal in Water - 88.05
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Other +44.6%
Contains more Fats +257.1%
Contains more Carbs +120.4%
Equal in Protein - 3.27
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Soy milk
Soy milk
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +1442.3%
Contains more Polyunsaturated fat +639.2%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -75.6%
Contains more Monounsaturated Fat +1442.3%
Contains more Polyunsaturated fat +639.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Soy milk Opinion
Net carbs 0.15g 5.68g Soy milk
Protein 3.17g 3.27g Soy milk
Fats 0.49g 1.75g Soy milk
Carbs 2.85g 6.28g Soy milk
Calories 22kcal 54kcal Soy milk
Fructose 0.17g Rapini
Sugar 0.38g 3.99g Rapini
Fiber 2.7g 0.6g Rapini
Calcium 108mg 25mg Rapini
Iron 2.14mg 0.64mg Rapini
Magnesium 22mg 25mg Soy milk
Phosphorus 73mg 52mg Rapini
Potassium 196mg 118mg Rapini
Sodium 33mg 51mg Rapini
Zinc 0.77mg 0.12mg Rapini
Copper 0.042mg 0.128mg Soy milk
Manganese 0.395mg 0.223mg Rapini
Selenium 1µg 4.8µg Soy milk
Vitamin A 2622IU 3IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.11mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.06mg Rapini
Vitamin B2 0.129mg 0.069mg Rapini
Vitamin B3 1.221mg 0.513mg Rapini
Vitamin B5 0.322mg 0.373mg Soy milk
Vitamin B6 0.171mg 0.077mg Rapini
Folate 83µg 18µg Rapini
Vitamin K 224µg 3µg Rapini
Tryptophan 0.043mg 0.038mg Rapini
Threonine 0.106mg 0.108mg Soy milk
Isoleucine 0.104mg 0.114mg Soy milk
Leucine 0.17mg 0.186mg Soy milk
Lysine 0.198mg 0.131mg Rapini
Methionine 0.048mg 0.027mg Rapini
Phenylalanine 0.128mg 0.113mg Rapini
Valine 0.153mg 0.117mg Rapini
Histidine 0.066mg 0.061mg Rapini
Saturated Fat 0.05g 0.205g Rapini
Monounsaturated Fat 0.026g 0.401g Soy milk
Polyunsaturated fat 0.13g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
9%
Soy milk
Minerals Daily Need Coverage Score
27%
Rapini
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 5)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.4)
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
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.