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  6. Mozzarella vs. Rapini

Mozzarella vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between mozzarella and rapini

  • Mozzarella has more phosphorus, calcium, vitamin B12, selenium, and zinc; however, rapini is higher in vitamin K, vitamin A, iron, and vitamin C.
  • Rapini covers your daily need for vitamin K, 185% more than mozzarella.
  • Rapini has less saturated fat.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Broccoli raab, raw.

Infographic

Mozzarella vs Rapini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Rapini
Rapini
4
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 MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +576.9%
Contains more ZincZinc +306.5%
Contains more PhosphorusPhosphorus +617.8%
Contains less SodiumSodium -51.5%
Contains more SeleniumSelenium +1470%
Contains more PotassiumPotassium +106.3%
Contains more IronIron +756%
Contains more CopperCopper +55.6%

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Rapini
Rapini
8
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B3Vitamin B3 +917.5%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +12344.4%
Contains more FolateFolate +822.2%
~equal in Vitamin A ~131µg
~equal in Choline ~18.3mg

All nutrients comparison - raw data values

Nutrient Mozzarella Rapini DV% diff.
Vitamin K 1.8µg 224µg 185%
Phosphorus 524mg 73mg 64%
Calcium 731mg 108mg 62%
Saturated fat 10.867g 0.05g 49%
Protein 27.5g 3.17g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 1µg 27%
Fats 17.1g 0.49g 26%
Iron 0.25mg 2.14mg 24%
Vitamin C 0mg 20.2mg 22%
Zinc 3.13mg 0.77mg 21%
Folate 9µg 83µg 19%
Cholesterol 54mg 0mg 18%
Manganese 0.395mg 17%
Vitamin B2 0.34mg 0.129mg 16%
Calories 280kcal 22kcal 13%
Monounsaturated fat 4.844g 0.026g 12%
Vitamin B1 0.02mg 0.162mg 12%
Fiber 0g 2.7g 11%
Vitamin E 0.15mg 1.62mg 10%
Vitamin B3 0.12mg 1.221mg 7%
Vitamin B6 0.08mg 0.171mg 7%
Vitamin B5 0.322mg 6%
Polyunsaturated fat 0.509g 0.13g 3%
Potassium 95mg 196mg 3%
Copper 0.027mg 0.042mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin A 137µg 131µg 1%
Magnesium 26mg 22mg 1%
Sodium 16mg 33mg 1%
Carbs 3.1g 2.85g 0%
Net carbs 3.1g 0.15g N/A
Sugar 1.23g 0.38g N/A
Choline 18.4mg 18.3mg 0%
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%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Rapini
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
Contains more ProteinProtein +767.5%
Contains more FatsFats +3389.8%
Contains more OtherOther +155.3%
Contains more WaterWater +85.5%
~equal in Carbs ~2.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Rapini
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
Contains more Mono. FatMonounsaturated fat +18530.8%
Contains more Poly. FatPolyunsaturated fat +291.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.