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  6. Rapini vs. Tomato soup

Rapini vs. Tomato soup — In-Depth Nutrition Comparison

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A recap on the differences between rapini and tomato soup

  • Rapini is higher than tomato soup in vitamin K, vitamin A, iron, folate, vitamin C, manganese, vitamin B1, calcium, vitamin B6, and vitamin E.
  • Rapini covers your daily vitamin K needs 185% more than tomato soup.

Food varieties used in this article are Broccoli raab, raw and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Rapini vs Tomato soup 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
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% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +1250%
Contains more IronIron +637.9%
Contains more CopperCopper +44.8%
Contains more ZincZinc +755.6%
Contains more PhosphorusPhosphorus +386.7%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +489.6%
Contains more PotassiumPotassium +40.3%
Contains more SeleniumSelenium +50%

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
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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin CVitamin C +220.6%
Contains more Vitamin AVitamin A +1210%
Contains more Vitamin EVitamin E +852.9%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +1742.9%
Contains more Vitamin B3Vitamin B3 +190.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +307.1%
Contains more Vitamin KVitamin K +14833.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +190.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Tomato soup DV% diff.
Vitamin K 224µg 1.5µg 185%
Iron 2.14mg 0.29mg 23%
Folate 83µg 0µg 21%
Vitamin C 20.2mg 6.3mg 15%
Manganese 0.395mg 0.067mg 14%
Vitamin A 131µg 10µg 13%
Vitamin B1 0.162mg 0.02mg 12%
Vitamin E 1.62mg 0.17mg 10%
Calcium 108mg 8mg 10%
Vitamin B6 0.171mg 0.042mg 10%
Fiber 2.7g 0.5g 9%
Vitamin B2 0.129mg 0.007mg 9%
Phosphorus 73mg 15mg 8%
Sodium 33mg 186mg 7%
Zinc 0.77mg 0.09mg 6%
Vitamin B5 0.322mg 6%
Vitamin B3 1.221mg 0.42mg 5%
Protein 3.17g 0.71g 5%
Magnesium 22mg 7mg 4%
Potassium 196mg 275mg 2%
Carbs 2.85g 7.45g 2%
Choline 18.3mg 6.3mg 2%
Calories 22kcal 32kcal 1%
Selenium 1µg 1.5µg 1%
Copper 0.042mg 0.029mg 1%
Fats 0.49g 0.21g 0%
Net carbs 0.15g 6.95g N/A
Sugar 0.38g 4.03g N/A
Saturated fat 0.05g 0.056g 0%
Monounsaturated fat 0.026g 0.067g 0%
Polyunsaturated fat 0.13g 0.077g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +346.5%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +161.4%
Contains more OtherOther +14.9%
~equal in Water ~90.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Poly. FatPolyunsaturated fat +68.8%
Contains more Mono. FatMonounsaturated fat +157.7%

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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
  2. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.