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Buttermilk vs. Rapini — In-Depth Nutrition Comparison

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The main differences between buttermilk and rapini

  • Rapini is richer than buttermilk in vitamin K, vitamin A, iron, vitamin C, folate, manganese, fiber, vitamin B1, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for rapini is 187% higher.

Food types used in this article are Milk, buttermilk, fluid, cultured, lowfat and Broccoli raab, raw.

Infographic

Buttermilk vs Rapini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Rapini
7
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%
Contains more PhosphorusPhosphorus +21.9%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +4180%
Contains more CopperCopper +281.8%
Contains more ZincZinc +83.3%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +19650%
~equal in Calcium ~108mg

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.
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Rapini
9
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%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin AVitamin A +835.7%
Contains more Vitamin EVitamin E +3140%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B3Vitamin B3 +2005.2%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +1560%
~equal in Vitamin D ~0µg
~equal in Choline ~18.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more FatsFats +79.6%
Contains more CarbsCarbs +68.1%
~equal in Protein ~3.17g
~equal in Water ~92.55g
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
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
Contains more Mono. FatMonounsaturated fat +876.9%
Contains less Sat. FatSaturated fat -90.9%
Contains more Poly. FatPolyunsaturated fat +293.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Rapini DV% diff.
Vitamin K 0.1µg 224µg 187%
Iron 0.05mg 2.14mg 26%
Vitamin C 1mg 20.2mg 21%
Folate 5µg 83µg 20%
Manganese 0.002mg 0.395mg 17%
Vitamin A 14µg 131µg 13%
Vitamin B6 0.034mg 0.171mg 11%
Fiber 0g 2.7g 11%
Vitamin B1 0.034mg 0.162mg 11%
Vitamin E 0.05mg 1.62mg 10%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 33mg 7%
Vitamin B3 0.058mg 1.221mg 7%
Magnesium 11mg 22mg 3%
Copper 0.011mg 0.042mg 3%
Zinc 0.42mg 0.77mg 3%
Vitamin B2 0.154mg 0.129mg 2%
Saturated fat 0.548g 0.05g 2%
Phosphorus 89mg 73mg 2%
Selenium 2µg 1µg 2%
Vitamin B5 0.275mg 0.322mg 1%
Monounsaturated fat 0.254g 0.026g 1%
Polyunsaturated fat 0.033g 0.13g 1%
Calories 40kcal 22kcal 1%
Potassium 151mg 196mg 1%
Calcium 116mg 108mg 1%
Cholesterol 4mg 0mg 1%
Carbs 4.79g 2.85g 1%
Fats 0.88g 0.49g 1%
Protein 3.31g 3.17g 0%
Net carbs 4.79g 0.15g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 0.38g N/A
Choline 17.7mg 18.3mg 0%
Tryptophan 0.042mg 0.043mg 0%
Threonine 0.141mg 0.106mg 0%
Isoleucine 0.171mg 0.104mg 0%
Leucine 0.313mg 0.17mg 0%
Lysine 0.277mg 0.198mg 0%
Methionine 0.087mg 0.048mg 0%
Phenylalanine 0.171mg 0.128mg 0%
Valine 0.217mg 0.153mg 0%
Histidine 0.1mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Rapini
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
9%
Buttermilk
71%
Rapini
Minerals Daily Need Coverage Score
15%
Buttermilk
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.41g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 157mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.498g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is richer in minerals?
?
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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.