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Rapini vs. Truffle — In-Depth Nutrition Comparison

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The main differences between Rapini and Truffle

  • Rapini is richer in Vitamin C, yet Truffle is richer in Fiber, Selenium, Manganese, Vitamin B2, Iron, Vitamin B3, Potassium, Phosphorus, and Copper.
  • Daily need coverage for Fiber from Truffle is 270% higher.

Food types used in this article are Broccoli raab, raw and Fungi, Cloud ears, dried.

Infographic

Rapini vs Truffle 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
1
:
Contains more Calcium +47.2%
Contains more Iron +174.8%
Contains more Magnesium +277.3%
Contains more Phosphorus +152.1%
Contains more Potassium +284.7%
Contains more Zinc +71.4%
Contains more Copper +335.7%
Contains more Manganese +393.9%
Contains more Selenium +4240%
Equal in Sodium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 221% 60% 79% 67% 5% 37% 61% 255% 237%
Contains more Calcium +47.2%
Contains more Iron +174.8%
Contains more Magnesium +277.3%
Contains more Phosphorus +152.1%
Contains more Potassium +284.7%
Contains more Zinc +71.4%
Contains more Copper +335.7%
Contains more Manganese +393.9%
Contains more Selenium +4240%
Equal in Sodium - 35

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +980%
Contains more Vitamin B6 +52.7%
Contains more Folate +118.4%
Contains more Vitamin B2 +554.3%
Contains more Vitamin B3 +413.3%
Contains more Vitamin B5 +49.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 4% 195% 118% 29% 26% 29% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +980%
Contains more Vitamin B6 +52.7%
Contains more Folate +118.4%
Contains more Vitamin B2 +554.3%
Contains more Vitamin B3 +413.3%
Contains more Vitamin B5 +49.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
:
Contains more Water +525.3%
Contains more Protein +191.8%
Contains more Fats +49%
Contains more Carbs +2461.8%
Contains more Other +135.1%
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more Water +525.3%
Contains more Protein +191.8%
Contains more Fats +49%
Contains more Carbs +2461.8%
Contains more Other +135.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Truffle Opinion
Net carbs 0.15g 2.91g Truffle
Protein 3.17g 9.25g Truffle
Fats 0.49g 0.73g Truffle
Carbs 2.85g 73.01g Truffle
Calories 22kcal 284kcal Truffle
Fructose 0.17g Rapini
Sugar 0.38g Truffle
Fiber 2.7g 70.1g Truffle
Calcium 108mg 159mg Truffle
Iron 2.14mg 5.88mg Truffle
Magnesium 22mg 83mg Truffle
Phosphorus 73mg 184mg Truffle
Potassium 196mg 754mg Truffle
Sodium 33mg 35mg Rapini
Zinc 0.77mg 1.32mg Truffle
Copper 0.042mg 0.183mg Truffle
Manganese 0.395mg 1.951mg Truffle
Selenium 1µg 43.4µg Truffle
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.015mg Rapini
Vitamin B2 0.129mg 0.844mg Truffle
Vitamin B3 1.221mg 6.267mg Truffle
Vitamin B5 0.322mg 0.481mg Truffle
Vitamin B6 0.171mg 0.112mg Rapini
Folate 83µg 38µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g Truffle
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Truffle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
33%
Truffle
Minerals Daily Need Coverage Score
27%
Rapini
107%
Truffle

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Truffle
Truffle is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $0.4)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.