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Roquefort vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between roquefort and rapini

  • Roquefort is higher in calcium, phosphorus, vitamin B2, vitamin B5, vitamin B12, and selenium, yet rapini is higher in vitamin A.
  • Roquefort covers your daily saturated fat needs 96% more than rapini.

Food varieties used in this article are Cheese, roquefort and Broccoli raab, raw.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Rapini
5
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 +36.4%
Contains more CalciumCalcium +513%
Contains more ZincZinc +170.1%
Contains more PhosphorusPhosphorus +437%
Contains more SeleniumSelenium +1350%
Contains more PotassiumPotassium +115.4%
Contains more IronIron +282.1%
Contains more CopperCopper +23.5%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1216.7%

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
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 AVitamin A +124.4%
Contains more Vitamin B2Vitamin B2 +354.3%
Contains more Vitamin B5Vitamin B5 +437.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more FolateFolate +69.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 +579.5%
Contains more FatsFats +6153.1%
Contains more OtherOther +585.1%
Contains more CarbsCarbs +42.5%
Contains more WaterWater +135%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 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 +32492.3%
Contains more Poly. FatPolyunsaturated fat +915.4%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roquefort Rapini DV% diff.
Vitamin K 224µg 187%
Saturated fat 19.263g 0.05g 87%
Sodium 1809mg 33mg 77%
Calcium 662mg 108mg 55%
Phosphorus 392mg 73mg 46%
Fats 30.64g 0.49g 46%
Protein 21.54g 3.17g 37%
Vitamin B2 0.586mg 0.129mg 35%
Cholesterol 90mg 0mg 30%
Vitamin B5 1.731mg 0.322mg 28%
Vitamin B12 0.64µg 0µg 27%
Selenium 14.5µg 1µg 25%
Vitamin C 0mg 20.2mg 22%
Monounsaturated fat 8.474g 0.026g 21%
Iron 0.56mg 2.14mg 20%
Vitamin A 294µg 131µg 18%
Calories 369kcal 22kcal 17%
Manganese 0.03mg 0.395mg 16%
Zinc 2.08mg 0.77mg 12%
Fiber 0g 2.7g 11%
Vitamin E 1.62mg 11%
Vitamin B1 0.04mg 0.162mg 10%
Folate 49µg 83µg 9%
Polyunsaturated fat 1.32g 0.13g 8%
Vitamin B6 0.124mg 0.171mg 4%
Choline 18.3mg 3%
Vitamin B3 0.734mg 1.221mg 3%
Potassium 91mg 196mg 3%
Magnesium 30mg 22mg 2%
Copper 0.034mg 0.042mg 1%
Carbs 2g 2.85g 0%
Net carbs 2g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.303mg 0.043mg 0%
Threonine 0.965mg 0.106mg 0%
Isoleucine 1.217mg 0.104mg 0%
Leucine 2.114mg 0.17mg 0%
Lysine 1.848mg 0.198mg 0%
Methionine 0.558mg 0.048mg 0%
Phenylalanine 1.023mg 0.128mg 0%
Valine 1.614mg 0.153mg 0%
Histidine 0.602mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort 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
39%
Roquefort
71%
Rapini
Minerals Daily Need Coverage Score
80%
Roquefort
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 1776mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 19.213g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.2)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.