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Macaroon vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Macaroon and Rapini

  • Macaroon is higher in Copper, and Selenium, yet Rapini is higher in Vitamin K, Vitamin C, Folate, Iron, Vitamin A RAE, Vitamin B1, and Calcium.
  • Rapini covers your daily Vitamin K needs 186% more than Macaroon.
  • Macaroon contains 402 times more Saturated Fat than Rapini. While Macaroon contains 20.099g of Saturated Fat, Rapini contains only 0.05g.

Food varieties used in this article are Cookies, coconut macaroon and Broccoli raab, raw.

Infographic

Macaroon 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% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 +31.8%
Contains more CopperCopper +540.5%
Contains more SeleniumSelenium +580%
Contains more CalciumCalcium +2060%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +161%
Contains less SodiumSodium -86.3%
~equal in Zinc ~0.77mg
~equal in Phosphorus ~73mg

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Rapini
11
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% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +752.6%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B3Vitamin B3 +455%
Contains more Vitamin B6Vitamin B6 +78.1%
Contains more Vitamin KVitamin K +20263.6%
Contains more FolateFolate +2666.7%
Contains more CholineCholine +101.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +4502%
Contains more CarbsCarbs +2048.1%
Contains more OtherOther +81.9%
Contains more WaterWater +704.8%
~equal in Protein ~3.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +6092.3%
Contains more Poly. FatPolyunsaturated fat +523.1%
Contains less Sat. FatSaturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Rapini Opinion
Calories 460kcal 22kcal Macaroon
Protein 3.02g 3.17g Rapini
Fats 22.55g 0.49g Macaroon
Vitamin C 0mg 20.2mg Rapini
Net carbs 56.12g 0.15g Macaroon
Carbs 61.22g 2.85g Macaroon
Magnesium 29mg 22mg Macaroon
Calcium 5mg 108mg Rapini
Potassium 123mg 196mg Rapini
Iron 0.82mg 2.14mg Rapini
Sugar 45.16g 0.38g Rapini
Fiber 5.1g 2.7g Macaroon
Copper 0.269mg 0.042mg Macaroon
Zinc 0.73mg 0.77mg Rapini
Phosphorus 68mg 73mg Rapini
Sodium 241mg 33mg Rapini
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.19mg 1.62mg Rapini
Manganese 0.395mg Rapini
Selenium 6.8µg 1µg Macaroon
Vitamin B1 0.02mg 0.162mg Rapini
Vitamin B2 0.06mg 0.129mg Rapini
Vitamin B3 0.22mg 1.221mg Rapini
Vitamin B5 0.322mg Rapini
Vitamin B6 0.096mg 0.171mg Rapini
Vitamin K 1.1µg 224µg Rapini
Folate 3µg 83µg Rapini
Choline 9.1mg 18.3mg Rapini
Saturated Fat 20.099g 0.05g Rapini
Monounsaturated Fat 1.61g 0.026g Macaroon
Polyunsaturated fat 0.81g 0.13g Macaroon
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
5%
Macaroon
80%
Rapini
Minerals Daily Need Coverage Score
27%
Macaroon
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 44.78g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 208mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 20.049g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.