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  6. Rapini vs. Tuna Bluefin

Rapini vs. Tuna Bluefin — In-Depth Nutrition Comparison

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The main differences between Rapini and Tuna Bluefin

  • Rapini is richer in Vitamin C, and Folate, yet Tuna Bluefin is richer in Vitamin B12, Selenium, Vitamin A RAE, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Tuna Bluefin is 453% higher.

Food types used in this article are Broccoli raab, raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Rapini vs Tuna Bluefin 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
:
5
Tuna Bluefin
Tuna Bluefin
Contains more Calcium +980%
Contains more Iron +63.4%
Contains less Sodium -34%
Contains more Manganese +1875%
Contains more Magnesium +190.9%
Contains more Phosphorus +346.6%
Contains more Potassium +64.8%
Contains more Copper +161.9%
Contains more Selenium +4580%
Equal in Zinc - 0.77
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Calcium +980%
Contains more Iron +63.4%
Contains less Sodium -34%
Contains more Manganese +1875%
Contains more Magnesium +190.9%
Contains more Phosphorus +346.6%
Contains more Potassium +64.8%
Contains more Copper +161.9%
Contains more Selenium +4580%
Equal in Zinc - 0.77

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
6
:
6
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin C +∞%
Contains more Folate +4050%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +137.2%
Contains more Vitamin B3 +763.2%
Contains more Vitamin B5 +325.5%
Contains more Vitamin B6 +207%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 2520
Rapini
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%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Folate +4050%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B2 +137.2%
Contains more Vitamin B3 +763.2%
Contains more Vitamin B5 +325.5%
Contains more Vitamin B6 +207%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 2520

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Tuna Bluefin
Tuna Bluefin
Contains more Carbs +∞%
Contains more Water +56.6%
Contains more Protein +843.5%
Contains more Fats +1181.6%
Contains more Other +402.1%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Water +56.6%
Contains more Protein +843.5%
Contains more Fats +1181.6%
Contains more Other +402.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Tuna Bluefin
Tuna Bluefin
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +7796.2%
Contains more Polyunsaturated fat +1318.5%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +7796.2%
Contains more Polyunsaturated fat +1318.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Tuna Bluefin Opinion
Net carbs 0.15g 0g Rapini
Protein 3.17g 29.91g Tuna Bluefin
Fats 0.49g 6.28g Tuna Bluefin
Carbs 2.85g 0g Rapini
Calories 22kcal 184kcal Tuna Bluefin
Fructose 0.17g Rapini
Sugar 0.38g Tuna Bluefin
Fiber 2.7g 0g Rapini
Calcium 108mg 10mg Rapini
Iron 2.14mg 1.31mg Rapini
Magnesium 22mg 64mg Tuna Bluefin
Phosphorus 73mg 326mg Tuna Bluefin
Potassium 196mg 323mg Tuna Bluefin
Sodium 33mg 50mg Rapini
Zinc 0.77mg 0.77mg
Copper 0.042mg 0.11mg Tuna Bluefin
Manganese 0.395mg 0.02mg Rapini
Selenium 1µg 46.8µg Tuna Bluefin
Vitamin A 2622IU 2520IU Rapini
Vitamin A RAE 131µg 757µg Tuna Bluefin
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 0mg Rapini
Vitamin B1 0.162mg 0.278mg Tuna Bluefin
Vitamin B2 0.129mg 0.306mg Tuna Bluefin
Vitamin B3 1.221mg 10.54mg Tuna Bluefin
Vitamin B5 0.322mg 1.37mg Tuna Bluefin
Vitamin B6 0.171mg 0.525mg Tuna Bluefin
Folate 83µg 2µg Rapini
Vitamin B12 0µg 10.88µg Tuna Bluefin
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.335mg Tuna Bluefin
Threonine 0.106mg 1.311mg Tuna Bluefin
Isoleucine 0.104mg 1.378mg Tuna Bluefin
Leucine 0.17mg 2.431mg Tuna Bluefin
Lysine 0.198mg 2.747mg Tuna Bluefin
Methionine 0.048mg 0.885mg Tuna Bluefin
Phenylalanine 0.128mg 1.168mg Tuna Bluefin
Valine 0.153mg 1.541mg Tuna Bluefin
Histidine 0.066mg 0.88mg Tuna Bluefin
Cholesterol 0mg 49mg Rapini
Saturated Fat 0.05g 1.612g Rapini
Omega-3 - DHA 0g 1.141g Tuna Bluefin
Omega-3 - EPA 0g 0.363g Tuna Bluefin
Omega-3 - DPA 0g 0.16g Tuna Bluefin
Monounsaturated Fat 0.026g 2.053g Tuna Bluefin
Polyunsaturated fat 0.13g 1.844g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Tuna Bluefin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
171%
Tuna Bluefin
Minerals Daily Need Coverage Score
27%
Rapini
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.562g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $6.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.