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  6. Rapini vs. Swiss cheese

Rapini vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between rapini and Swiss cheese?

  • Rapini is richer in vitamin K, vitamin A, and iron, yet Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Rapini's daily need coverage for vitamin K is 186% higher.
  • Rapini has 16 times more iron than Swiss cheese. Rapini has 2.14mg of iron, while Swiss cheese has 0.13mg.
  • Rapini contains less saturated fat.

We used Broccoli raab, raw and Cheese, swiss types in this comparison.

Infographic

Rapini vs Swiss cheese 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
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +172.2%
Contains more IronIron +1546.2%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +1419.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +724.1%
Contains more CopperCopper +11.9%
Contains more ZincZinc +467.5%
Contains more PhosphorusPhosphorus +686.3%
Contains more SeleniumSelenium +2900%

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
8
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +1372.7%
Contains more Vitamin B3Vitamin B3 +1807.8%
Contains more Vitamin B6Vitamin B6 +140.8%
Contains more Vitamin KVitamin K +15900%
Contains more FolateFolate +730%
Contains more CholineCholine +18.1%
Contains more Vitamin AVitamin A +119.8%
Contains more Vitamin B2Vitamin B2 +134.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.353mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +97.9%
Contains more WaterWater +145.9%
Contains more ProteinProtein +750.5%
Contains more FatsFats +6224.5%
Contains more OtherOther +217%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +30846.2%
Contains more Poly. FatPolyunsaturated fat +931.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Swiss cheese
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 Swiss cheese DV% diff.
Vitamin K 224µg 1.4µg 186%
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.05g 18.227g 83%
Calcium 108mg 890mg 78%
Phosphorus 73mg 574mg 72%
Selenium 1µg 30µg 53%
Protein 3.17g 26.96g 48%
Fats 0.49g 30.99g 47%
Zinc 0.77mg 4.37mg 33%
Cholesterol 0mg 93mg 31%
Iron 2.14mg 0.13mg 25%
Vitamin C 20.2mg 0mg 22%
Monounsaturated fat 0.026g 8.046g 20%
Calories 22kcal 393kcal 19%
Folate 83µg 10µg 18%
Vitamin A 131µg 288µg 17%
Manganese 0.395mg 0.026mg 16%
Vitamin B1 0.162mg 0.011mg 13%
Vitamin B2 0.129mg 0.302mg 13%
Fiber 2.7g 0g 11%
Polyunsaturated fat 0.13g 1.341g 8%
Vitamin B6 0.171mg 0.071mg 8%
Vitamin E 1.62mg 0.6mg 7%
Vitamin B3 1.221mg 0.064mg 7%
Sodium 33mg 187mg 7%
Potassium 196mg 72mg 4%
Magnesium 22mg 33mg 3%
Vitamin B5 0.322mg 0.353mg 1%
Copper 0.042mg 0.047mg 1%
Choline 18.3mg 15.5mg 1%
Carbs 2.85g 1.44g 0%
Net carbs 0.15g 1.44g N/A
Sugar 0.38g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.043mg 0.401mg 0%
Threonine 0.106mg 1.038mg 0%
Isoleucine 0.104mg 1.537mg 0%
Leucine 0.17mg 2.959mg 0%
Lysine 0.198mg 2.585mg 0%
Methionine 0.048mg 0.784mg 0%
Phenylalanine 0.128mg 1.662mg 0%
Valine 0.153mg 2.139mg 0%
Histidine 0.066mg 1.065mg 0%
Fructose 0.17g 0g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Swiss cheese
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
48%
Swiss cheese
Minerals Daily Need Coverage Score
27%
Rapini
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 18.177g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.2)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.