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  6. Rapini vs. Taco salad

Rapini vs. Taco salad — In-Depth Nutrition Comparison

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How are rapini and taco salad different?

  • Rapini is higher in vitamin A, vitamin C, iron, folate, manganese, and vitamin B1; however, taco salad is richer in vitamin B12 and copper.
  • Daily need coverage for vitamin A for rapini is 46% higher.
  • Rapini contains 11 times more vitamin C than taco salad. While rapini contains 20.2mg of vitamin C, taco salad contains only 1.8mg.
  • Rapini has less sodium.

Broccoli raab, raw and Fast foods, taco salad are the varieties used in this article.

Infographic

Rapini vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more CalciumCalcium +11.3%
Contains more IronIron +86.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +136.5%
Contains more MagnesiumMagnesium +18.2%
Contains more CopperCopper +169%
Contains more ZincZinc +76.6%
Contains more SeleniumSelenium +120%
~equal in Potassium ~210mg
~equal in Phosphorus ~72mg

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
7
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +1022.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B6Vitamin B6 +55.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.24mg

All nutrients comparison - raw data values

Nutrient Rapini Taco salad DV% diff.
Vitamin K 224µg 187%
Vitamin C 20.2mg 1.8mg 20%
Vitamin A 131µg 15%
Saturated fat 0.05g 3.446g 15%
Sodium 33mg 385mg 15%
Vitamin B12 0µg 0.32µg 13%
Iron 2.14mg 1.15mg 12%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Fats 0.49g 7.46g 11%
Folate 83µg 42µg 10%
Manganese 0.395mg 0.167mg 10%
Vitamin B1 0.162mg 0.05mg 9%
Copper 0.042mg 0.113mg 8%
Cholesterol 0mg 22mg 7%
Vitamin B5 0.322mg 0.68mg 7%
Protein 3.17g 6.68g 7%
Monounsaturated fat 0.026g 2.606g 6%
Calories 22kcal 141kcal 6%
Zinc 0.77mg 1.36mg 5%
Polyunsaturated fat 0.13g 0.883g 5%
Vitamin B6 0.171mg 0.11mg 5%
Vitamin B2 0.129mg 0.18mg 4%
Carbs 2.85g 11.91g 3%
Selenium 1µg 2.2µg 2%
Calcium 108mg 97mg 1%
Magnesium 22mg 26mg 1%
Choline 18.3mg 23.3mg 1%
Net carbs 0.15g 11.91g N/A
Potassium 196mg 210mg 0%
Sugar 0.38g N/A
Phosphorus 73mg 72mg 0%
Vitamin B3 1.221mg 1.24mg 0%
Tryptophan 0.043mg 0.075mg 0%
Threonine 0.106mg 0.254mg 0%
Isoleucine 0.104mg 0.311mg 0%
Leucine 0.17mg 0.549mg 0%
Lysine 0.198mg 0.486mg 0%
Methionine 0.048mg 0.145mg 0%
Phenylalanine 0.128mg 0.277mg 0%
Valine 0.153mg 0.343mg 0%
Histidine 0.066mg 0.201mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more WaterWater +27.9%
Contains more ProteinProtein +110.7%
Contains more FatsFats +1422.4%
Contains more CarbsCarbs +317.9%
Contains more OtherOther +70.2%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +9923.1%
Contains more Poly. FatPolyunsaturated fat +579.2%

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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

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.