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Chicken sandwich vs. Rapini — In-Depth Nutrition Comparison

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How are chicken sandwich and rapini different?

  • Chicken sandwich is richer in vitamin B3, selenium, vitamin B5, vitamin B6, phosphorus, and vitamin B2, while rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily need for vitamin K, 180% more than chicken sandwich.
  • Chicken sandwich contains 23 times more sodium than rapini. Chicken sandwich contains 753mg of sodium, while rapini contains 33mg.
  • Chicken sandwich has a higher glycemic index (74) than rapini (32).

Fast foods, chicken fillet sandwich, plain with pickles and Broccoli raab, raw types were used in this article.

Infographic

Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 PotassiumPotassium +25%
Contains more CopperCopper +59.5%
Contains more PhosphorusPhosphorus +153.4%
Contains more SeleniumSelenium +1890%
Contains more CalciumCalcium +86.2%
Contains more IronIron +20.9%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +80.4%
~equal in Magnesium ~22mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Rapini
4
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 EVitamin E +48.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +132.6%
Contains more Vitamin B3Vitamin B3 +532.3%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +92.9%
Contains more Vitamin CVitamin C +2425%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin KVitamin K +2535.3%
Contains more FolateFolate +76.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
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 +413.6%
Contains more FatsFats +2183.7%
Contains more CarbsCarbs +633%
Contains more OtherOther +187.2%
Contains more WaterWater +89.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 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 +17134.6%
Contains more Poly. FatPolyunsaturated fat +2343.8%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +945.5%
Contains more GlucoseGlucose +690%
Contains more FructoseFructose +470.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken sandwich 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 Chicken sandwich Rapini DV% diff.
Vitamin K 8.5µg 224µg 180%
Vitamin B3 7.72mg 1.221mg 41%
Selenium 19.9µg 1µg 34%
Sodium 753mg 33mg 31%
Protein 16.28g 3.17g 26%
Vitamin C 0.8mg 20.2mg 22%
Polyunsaturated fat 3.177g 0.13g 20%
Vitamin B5 1.2mg 0.322mg 18%
Phosphorus 185mg 73mg 16%
Fats 11.19g 0.49g 16%
Vitamin B6 0.383mg 0.171mg 16%
Vitamin A 3µg 131µg 14%
Vitamin B2 0.3mg 0.129mg 13%
Cholesterol 35mg 0mg 12%
Monounsaturated fat 4.481g 0.026g 11%
Calories 250kcal 22kcal 11%
Saturated fat 2.123g 0.05g 9%
Folate 47µg 83µg 9%
Manganese 0.219mg 0.395mg 8%
Starch 16.5g 7%
Vitamin B1 0.23mg 0.162mg 6%
Carbs 20.89g 2.85g 6%
Fiber 1.4g 2.7g 5%
Vitamin E 2.41mg 1.62mg 5%
Iron 1.77mg 2.14mg 5%
Calcium 58mg 108mg 5%
Vitamin B12 0.13µg 0µg 5%
Copper 0.067mg 0.042mg 3%
Choline 35.3mg 18.3mg 3%
Vitamin D 0.1µg 0µg 1%
Zinc 0.61mg 0.77mg 1%
Vitamin D 5IU 0IU 1%
Fructose 0.97g 0.17g 1%
Potassium 245mg 196mg 1%
Net carbs 19.49g 0.15g N/A
Magnesium 24mg 22mg 0%
Sugar 3.64g 0.38g N/A
Trans fat 0.03g 0g 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 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken sandwich 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
44%
Chicken sandwich
71%
Rapini
Minerals Daily Need Coverage Score
48%
Chicken sandwich
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 720mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.073g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 42)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich 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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.