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Parmigiano-Reggiano vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between parmigiano-Reggiano and rapini

  • Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, selenium, and zinc; however, rapini is richer in vitamin K and vitamin A.
  • Rapini covers your daily vitamin K needs 185% more than parmigiano-Reggiano.
  • Rapini contains less cholesterol.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Broccoli raab, raw.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +72.7%
Contains more CalciumCalcium +926.9%
Contains more CopperCopper +466.7%
Contains more ZincZinc +402.6%
Contains more PhosphorusPhosphorus +898.6%
Contains more SeleniumSelenium +1670%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +137.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +364.7%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Rapini
7
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 AVitamin A +22.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +852.9%
Contains more Vitamin B1Vitamin B1 +458.6%
Contains more Vitamin B3Vitamin B3 +971.1%
Contains more Vitamin B6Vitamin B6 +249%
Contains more Vitamin KVitamin K +13076.5%
Contains more FolateFolate +730%
~equal in Vitamin B5 ~0.322mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 ProteinProtein +530.9%
Contains more FatsFats +3981.6%
Contains more OtherOther +754.3%
Contains more CarbsCarbs +108%
Contains more WaterWater +82.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
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 +23353.8%
Contains more Poly. FatPolyunsaturated fat +255.4%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Rapini DV% diff.
Vitamin K 1.7µg 224µg 185%
Calcium 1109mg 108mg 100%
Phosphorus 729mg 73mg 94%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 33mg 65%
Saturated fat 13.317g 0.05g 60%
Protein 20g 3.17g 34%
Fats 20g 0.49g 30%
Selenium 17.7µg 1µg 30%
Cholesterol 88mg 0mg 29%
Zinc 3.87mg 0.77mg 28%
Vitamin B2 0.486mg 0.129mg 27%
Vitamin C 0mg 20.2mg 22%
Copper 0.238mg 0.042mg 22%
Folate 10µg 83µg 18%
Iron 0.9mg 2.14mg 16%
Monounsaturated fat 6.098g 0.026g 15%
Manganese 0.085mg 0.395mg 13%
Calories 265kcal 22kcal 12%
Fiber 0g 2.7g 11%
Vitamin B1 0.029mg 0.162mg 11%
Vitamin E 0.17mg 1.62mg 10%
Vitamin B6 0.049mg 0.171mg 9%
Vitamin B3 0.114mg 1.221mg 7%
Magnesium 38mg 22mg 4%
Vitamin A 160µg 131µg 3%
Vitamin D 0.4µg 0µg 2%
Polyunsaturated fat 0.462g 0.13g 2%
Potassium 125mg 196mg 2%
Vitamin D 15IU 0IU 2%
Net carbs 1.37g 0.15g N/A
Carbs 1.37g 2.85g 0%
Sugar 0g 0.38g N/A
Vitamin B5 0.325mg 0.322mg 0%
Choline 20.7mg 18.3mg 0%
Tryptophan 0.24mg 0.043mg 0%
Threonine 1.519mg 0.106mg 0%
Isoleucine 1.2mg 0.104mg 0%
Leucine 2.983mg 0.17mg 0%
Lysine 2.459mg 0.198mg 0%
Methionine 0.369mg 0.048mg 0%
Phenylalanine 1.604mg 0.128mg 0%
Valine 1.498mg 0.153mg 0%
Histidine 0.752mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano 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
40%
Parmigiano-Reggiano
71%
Rapini
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1496mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 13.267g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.8)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.