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Rapini vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between rapini and veggie burgers

  • Rapini has more vitamin K, vitamin A, and vitamin C; however, veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, phosphorus, and copper.
  • Veggie burgers cover your daily need for vitamin B1, 207% more than rapini.
  • Rapini has 164 times more vitamin A than veggie burgers. While rapini has 2622IU of vitamin A, veggie burgers have only 16IU.
  • Rapini has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Rapini vs Veggie burger 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
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -94.2%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +12.6%
Contains more CopperCopper +376.2%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +140.8%
Contains more SeleniumSelenium +2160%

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
5
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +348.9%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +604.3%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin KVitamin K +5233.3%
Contains more Vitamin B1Vitamin B1 +1536.4%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +207.4%
Contains more Vitamin B6Vitamin B6 +77.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +49.4%
~equal in Vitamin D ~0µg
~equal in Choline ~19.4mg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +51.2%
Contains more ProteinProtein +395.3%
Contains more FatsFats +1185.7%
Contains more CarbsCarbs +400.7%
Contains more OtherOther +168.1%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +6738.5%
Contains more Poly. FatPolyunsaturated fat +1456.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
1
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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +30.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +463.6%
Contains more GlucoseGlucose +160%
Contains more LactoseLactose +∞%
~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 Veggie burger
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 Equal

All nutrients comparison - raw data values

Nutrient Rapini Veggie burger DV% diff.
Vitamin B1 0.162mg 2.651mg 207%
Vitamin K 224µg 4.2µg 183%
Vitamin B12 0µg 2.01µg 84%
Selenium 1µg 22.6µg 39%
Protein 3.17g 15.7g 25%
Manganese 0.395mg 0.951mg 24%
Sodium 33mg 569mg 23%
Phosphorus 73mg 206mg 19%
Copper 0.042mg 0.2mg 18%
Vitamin C 20.2mg 4.5mg 17%
Vitamin B3 1.221mg 3.753mg 16%
Vitamin A 131µg 1µg 14%
Polyunsaturated fat 0.13g 2.023g 13%
Vitamin B6 0.171mg 0.303mg 10%
Folate 83µg 124µg 10%
Vitamin B2 0.129mg 0.244mg 9%
Fiber 2.7g 4.9g 9%
Vitamin E 1.62mg 0.23mg 9%
Fats 0.49g 6.3g 9%
Calories 22kcal 177kcal 8%
Magnesium 22mg 56mg 8%
Saturated fat 0.05g 1.44g 6%
Monounsaturated fat 0.026g 1.778g 4%
Carbs 2.85g 14.27g 4%
Zinc 0.77mg 1.26mg 4%
Potassium 196mg 333mg 4%
Iron 2.14mg 2.41mg 3%
Calcium 108mg 136mg 3%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.322mg 0.289mg 1%
Net carbs 0.15g 9.37g N/A
Sugar 0.38g 1.07g N/A
Choline 18.3mg 19.4mg 0%
Tryptophan 0.043mg 0.162mg 0%
Threonine 0.106mg 0.605mg 0%
Isoleucine 0.104mg 0.78mg 0%
Leucine 0.17mg 1.399mg 0%
Lysine 0.198mg 1.004mg 0%
Methionine 0.048mg 0.291mg 0%
Phenylalanine 0.128mg 0.885mg 0%
Valine 0.153mg 0.89mg 0%
Histidine 0.066mg 0.465mg 0%
Fructose 0.17g 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
27%
Rapini
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 536mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 27)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.