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Rapini vs. Spread — In-Depth Nutrition Comparison

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How are rapini and spread different?

  • Rapini is higher in vitamin K, vitamin A, vitamin C, folate, iron, and manganese; however, spread is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Rapini has less sodium.
  • Spread has a lower glycemic index (0) than rapini (32).

Broccoli raab, raw and Sandwich spread, pork, beef are the varieties used in this article.

Infographic

Rapini vs Spread 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%
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +170.9%
Contains more PhosphorusPhosphorus +23.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1419.2%
Contains more CopperCopper +209.5%
Contains more ZincZinc +32.5%
Contains more SeleniumSelenium +870%

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
5
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%
Spread
5
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% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +403.8%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin KVitamin K +13900%
Contains more FolateFolate +4050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +240.4%
~equal in Vitamin E ~1.74mg
~equal in Vitamin B1 ~0.172mg
~equal in Vitamin B2 ~0.134mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +53.5%
Contains more ProteinProtein +141.6%
Contains more FatsFats +3438.8%
Contains more CarbsCarbs +318.9%
Contains more OtherOther +195.7%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +29069.2%
Contains more Poly. FatPolyunsaturated fat +1873.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Spread DV% diff.
Vitamin K 224µg 1.6µg 185%
Vitamin B12 0µg 1.12µg 47%
Sodium 33mg 1013mg 43%
Saturated fat 0.05g 5.977g 27%
Fats 0.49g 17.34g 26%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 2µg 20%
Monounsaturated fat 0.026g 7.584g 19%
Iron 2.14mg 0.79mg 17%
Selenium 1µg 9.7µg 16%
Polyunsaturated fat 0.13g 2.565g 16%
Manganese 0.395mg 0.026mg 16%
Cholesterol 0mg 38mg 13%
Vitamin A 131µg 26µg 12%
Calories 22kcal 235kcal 11%
Copper 0.042mg 0.13mg 10%
Fiber 2.7g 0.2g 10%
Calcium 108mg 12mg 10%
Protein 3.17g 7.66g 9%
Choline 18.3mg 62.3mg 8%
Vitamin B6 0.171mg 0.12mg 4%
Magnesium 22mg 8mg 3%
Potassium 196mg 110mg 3%
Carbs 2.85g 11.94g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 1.221mg 1.73mg 3%
Phosphorus 73mg 59mg 2%
Zinc 0.77mg 1.02mg 2%
Vitamin B5 0.322mg 0.43mg 2%
Vitamin B1 0.162mg 0.172mg 1%
Vitamin E 1.62mg 1.74mg 1%
Net carbs 0.15g 11.74g N/A
Sugar 0.38g 0g N/A
Vitamin B2 0.129mg 0.134mg 0%
Tryptophan 0.043mg 0.082mg 0%
Threonine 0.106mg 0.334mg 0%
Isoleucine 0.104mg 0.334mg 0%
Leucine 0.17mg 0.6mg 0%
Lysine 0.198mg 0.663mg 0%
Methionine 0.048mg 0.196mg 0%
Phenylalanine 0.128mg 0.301mg 0%
Valine 0.153mg 0.356mg 0%
Histidine 0.066mg 0.279mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
Minerals Daily Need Coverage Score
27%
Rapini
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 32)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 980mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 5.927g)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.