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Crackers vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between crackers and rapini

  • Crackers are higher in vitamin B2, phosphorus, iron, vitamin B1, and vitamin B3, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 129% more than crackers.
  • Crackers contain 111 times more saturated fat than rapini. While crackers contain 5.562g of saturated fat, rapini contains only 0.05g.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Broccoli raab, raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 IronIron +88.3%
Contains more CopperCopper +147.6%
Contains more PhosphorusPhosphorus +239.7%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +570%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +66.1%
Contains more ZincZinc +57.1%
Contains less SodiumSodium -95.5%
~equal in Calcium ~108mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Rapini
5
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 +87%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B2Vitamin B2 +253.5%
Contains more Vitamin B3Vitamin B3 +256.4%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +223.2%
Contains more CholineCholine +90.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +109.5%
Contains more FatsFats +5293.9%
Contains more CarbsCarbs +2050.9%
Contains more OtherOther +164.9%
Contains more WaterWater +2847.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +25103.8%
Contains more Poly. FatPolyunsaturated fat +10005.4%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 +6218.2%
Contains more GlucoseGlucose +370%
Contains more FructoseFructose +70.6%
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.
Crackers Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Rapini DV% diff.
Vitamin K 69.3µg 224µg 129%
Polyunsaturated fat 13.137g 0.13g 87%
Fats 26.43g 0.49g 40%
Sodium 726mg 33mg 30%
Saturated fat 5.562g 0.05g 25%
Vitamin B2 0.456mg 0.129mg 25%
Phosphorus 248mg 73mg 25%
Calories 510kcal 22kcal 24%
Iron 4.03mg 2.14mg 24%
Vitamin C 0mg 20.2mg 22%
Vitamin B1 0.416mg 0.162mg 21%
Starch 49.69g 20%
Vitamin B3 4.352mg 1.221mg 20%
Carbs 61.3g 2.85g 19%
Monounsaturated fat 6.553g 0.026g 16%
Vitamin A 0µg 131µg 15%
Selenium 6.7µg 1µg 10%
Vitamin E 3.03mg 1.62mg 9%
Vitamin B6 0.063mg 0.171mg 8%
Protein 6.64g 3.17g 7%
Copper 0.104mg 0.042mg 7%
Manganese 0.491mg 0.395mg 4%
Zinc 0.49mg 0.77mg 3%
Vitamin B5 0.417mg 0.322mg 2%
Potassium 118mg 196mg 2%
Folate 92µg 83µg 2%
Choline 9.6mg 18.3mg 2%
Fiber 2.3g 2.7g 2%
Calcium 120mg 108mg 1%
Magnesium 18mg 22mg 1%
Net carbs 59g 0.15g N/A
Sugar 8.18g 0.38g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.043mg 0%
Threonine 0.193mg 0.106mg 0%
Isoleucine 0.246mg 0.104mg 0%
Leucine 0.471mg 0.17mg 0%
Lysine 0.103mg 0.198mg 0%
Methionine 0.112mg 0.048mg 0%
Phenylalanine 0.331mg 0.128mg 0%
Valine 0.294mg 0.153mg 0%
Histidine 0.145mg 0.066mg 0%
Fructose 0.29g 0.17g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
71%
Rapini
Minerals Daily Need Coverage Score
56%
Crackers
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 7.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 693mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 5.512g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 31)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.