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Rapini vs. Taco — In-Depth Nutrition Comparison

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How are rapini and taco different?

  • Rapini is richer in vitamin K, vitamin A, vitamin C, folate, and iron, while taco is higher in vitamin B12, phosphorus, and selenium.
  • Rapini covers your daily need for vitamin K, 174% more than taco.
  • Rapini contains 51 times more vitamin C than taco. Rapini contains 20.2mg of vitamin C, while taco contains 0.4mg.
  • Rapini is lower in sodium.

Broccoli raab, raw and Fast foods, taco with beef, cheese and lettuce, hard shell types were used in this article.

Infographic

Rapini vs Taco 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
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%
Taco
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more CalciumCalcium +21.3%
Contains more IronIron +79.8%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +58.6%
Contains more MagnesiumMagnesium +45.5%
Contains more CopperCopper +83.3%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +143.8%
Contains more SeleniumSelenium +820%
~equal in Potassium ~209mg

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
9
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%
Taco
4
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +4950%
Contains more Vitamin AVitamin A +555%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +1364.1%
Contains more FolateFolate +336.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +74.9%

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
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +62.3%
Contains more ProteinProtein +179.5%
Contains more FatsFats +2491.8%
Contains more CarbsCarbs +596.5%
Contains more OtherOther +67%

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +16865.4%
Contains more Poly. FatPolyunsaturated fat +2240%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Taco
4
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +263.6%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +76.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Taco DV% diff.
Vitamin K 224µg 15.3µg 174%
Vitamin B12 0µg 0.93µg 39%
Vitamin C 20.2mg 0.4mg 22%
Saturated fat 0.05g 4.384g 20%
Fats 0.49g 12.7g 19%
Polyunsaturated fat 0.13g 3.042g 19%
Folate 83µg 19µg 16%
Sodium 33mg 397mg 16%
Selenium 1µg 9.2µg 15%
Phosphorus 73mg 178mg 15%
Vitamin A 131µg 20µg 12%
Iron 2.14mg 1.19mg 12%
Monounsaturated fat 0.026g 4.411g 11%
Protein 3.17g 8.86g 11%
Calories 22kcal 226kcal 10%
Zinc 0.77mg 1.75mg 9%
Vitamin B1 0.162mg 0.05mg 9%
Cholesterol 0mg 28mg 9%
Vitamin E 1.62mg 0.6mg 7%
Vitamin B6 0.171mg 0.09mg 6%
Manganese 0.395mg 0.249mg 6%
Vitamin B5 0.322mg 6%
Starch 14.78g 6%
Carbs 2.85g 19.85g 6%
Vitamin B2 0.129mg 0.06mg 5%
Fiber 2.7g 3.9g 5%
Copper 0.042mg 0.077mg 4%
Vitamin B3 1.221mg 1.65mg 3%
Calcium 108mg 89mg 2%
Magnesium 22mg 32mg 2%
Choline 18.3mg 32mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 0.15g 15.95g N/A
Potassium 196mg 209mg 0%
Sugar 0.38g 0.9g N/A
Trans fat 0g 0.467g N/A
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 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Taco
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
22%
Taco
Minerals Daily Need Coverage Score
27%
Rapini
40%
Taco

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.334g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.