Rapini vs. White bread — In-Depth Nutrition Comparison
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A recap on differences between rapini and white bread
- Rapini is higher in vitamin K, vitamin A, vitamin C, and vitamin E, yet white bread is higher in selenium, vitamin B1, vitamin B3, iron, and vitamin B2.
- Rapini covers your daily vitamin K needs 187% more than white bread.
- The amount of sodium in rapini is lower.
- The glycemic index of rapini is lower.
Food varieties used in this article are Broccoli raab, raw and Bread, white, commercially prepared (includes soft bread crumbs).
Infographic
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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.
| Contains more PotassiumPotassium | +55.6% |
| Contains less SodiumSodium | -93.3% |
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +68.7% |
| Contains more CopperCopper | +140.5% |
| Contains more PhosphorusPhosphorus | +34.2% |
| Contains more ManganeseManganese | +35.7% |
| Contains more SeleniumSelenium | +2100% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +636.4% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin KVitamin K | +111900% |
| Contains more CholineCholine | +25.3% |
| Contains more Vitamin B1Vitamin B1 | +229% |
| Contains more Vitamin B2Vitamin B2 | +88.4% |
| Contains more Vitamin B3Vitamin B3 | +291.5% |
| Contains more Vitamin B5Vitamin B5 | +66.5% |
| Contains more FolateFolate | +33.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 0.2µg | 187% |
| Selenium | 1µg | 22µg | 38% |
| Vitamin B1 | 0.162mg | 0.533mg | 31% |
| Vitamin B3 | 1.221mg | 4.78mg | 22% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Sodium | 33mg | 490mg | 20% |
| Iron | 2.14mg | 3.61mg | 18% |
| Carbs | 2.85g | 49.42g | 16% |
| Starch | 37.17g | 15% | |
| Vitamin A | 131µg | 0µg | 15% |
| Calories | 22kcal | 266kcal | 12% |
| Protein | 3.17g | 8.85g | 11% |
| Polyunsaturated fat | 0.13g | 1.602g | 10% |
| Vitamin E | 1.62mg | 0.22mg | 9% |
| Vitamin B2 | 0.129mg | 0.243mg | 9% |
| Copper | 0.042mg | 0.101mg | 7% |
| Folate | 83µg | 111µg | 7% |
| Vitamin B6 | 0.171mg | 0.087mg | 6% |
| Manganese | 0.395mg | 0.536mg | 6% |
| Phosphorus | 73mg | 98mg | 4% |
| Fats | 0.49g | 3.33g | 4% |
| Vitamin B5 | 0.322mg | 0.536mg | 4% |
| Calcium | 108mg | 144mg | 4% |
| Fructose | 0.17g | 2.43g | 3% |
| Saturated fat | 0.05g | 0.698g | 3% |
| Potassium | 196mg | 126mg | 2% |
| Choline | 18.3mg | 14.6mg | 1% |
| Monounsaturated fat | 0.026g | 0.599g | 1% |
| Net carbs | 0.15g | 46.72g | N/A |
| Magnesium | 22mg | 23mg | 0% |
| Sugar | 0.38g | 5.67g | N/A |
| Fiber | 2.7g | 2.7g | 0% |
| Zinc | 0.77mg | 0.74mg | 0% |
| Trans fat | 0g | 0.027g | N/A |
| 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +154.1% |
| Contains more ProteinProtein | +179.2% |
| Contains more FatsFats | +579.6% |
| Contains more CarbsCarbs | +1634% |
| Contains more OtherOther | +110.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +2203.8% |
| Contains more Poly. FatPolyunsaturated fat | +1132.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1470% |
| Contains more FructoseFructose | +1329.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
