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Rapini vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the main differences between rapini and sweet and sour?

  • Rapini is richer in vitamin K, vitamin A, iron, folate, vitamin C, vitamin E, fiber, and calcium, yet sweet, and sour is richer in manganese.
  • Rapini's daily need coverage for vitamin K is 187% higher.
  • Rapini has 262 times more vitamin A than sweet and sour. Rapini has 2622IU of vitamin A, while sweet, and sour has 10IU.
  • Rapini contains less sodium.
  • Rapini has a lower glycemic index than sweet and sour.

We used Broccoli raab, raw and Sauce, sweet and sour, ready-to-serve types in this comparison.

Infographic

Rapini vs Sweet and sour 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
8
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +98%
Contains more IronIron +919%
Contains more ZincZinc +755.6%
Contains more PhosphorusPhosphorus +942.9%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +88.1%
Contains more ManganeseManganese +92.7%

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
11
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +132.2%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B2Vitamin B2 +578.9%
Contains more Vitamin B3Vitamin B3 +552.9%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin B6Vitamin B6 +222.6%
Contains more Vitamin KVitamin K +111900%
Contains more FolateFolate +937.5%
Contains more CholineCholine +662.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +1074.1%
Contains more FatsFats +2350%
Contains more WaterWater +53.6%
Contains more CarbsCarbs +1241.1%
Contains more OtherOther +29.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Sweet and sour DV% diff.
Vitamin K 224µg 0.2µg 187%
Iron 2.14mg 0.21mg 24%
Folate 83µg 8µg 19%
Manganese 0.395mg 0.761mg 16%
Sodium 33mg 371mg 15%
Vitamin A 131µg 1µg 14%
Vitamin C 20.2mg 8.7mg 13%
Carbs 2.85g 38.22g 12%
Vitamin E 1.62mg 0.01mg 11%
Fiber 2.7g 0.1g 10%
Vitamin B1 0.162mg 0.048mg 10%
Calcium 108mg 10mg 10%
Phosphorus 73mg 7mg 9%
Vitamin B6 0.171mg 0.053mg 9%
Vitamin B2 0.129mg 0.019mg 8%
Protein 3.17g 0.27g 6%
Vitamin B3 1.221mg 0.187mg 6%
Calories 22kcal 150kcal 6%
Zinc 0.77mg 0.09mg 6%
Vitamin B5 0.322mg 0.093mg 5%
Copper 0.042mg 0.079mg 4%
Potassium 196mg 99mg 3%
Magnesium 22mg 8mg 3%
Choline 18.3mg 2.4mg 3%
Polyunsaturated fat 0.13g 0g 1%
Fats 0.49g 0.02g 1%
Selenium 1µg 0.4µg 1%
Net carbs 0.15g 38.12g N/A
Sugar 0.38g 18.75g N/A
Saturated fat 0.05g 0g 0%
Monounsaturated fat 0.026g 0g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
27%
Rapini
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.05g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 18.37g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 338mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.