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  6. Dough vs. Rapini

Dough vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Dough and Rapini

  • Dough is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Copper, yet Rapini is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Rapini covers your daily Vitamin K needs 186% more than Dough.
  • Dough contains 29 times more Selenium than Rapini. While Dough contains 28.6µg of Selenium, Rapini contains only 1µg.
  • The amount of Sodium in Rapini is lower.

Food varieties used in this article are Bread, french or vienna (includes sourdough) and Broccoli raab, raw.

Infographic

Dough 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.
Dough
Dough
7
:
3
Rapini
Rapini
Contains more Iron +82.7%
Contains more Magnesium +45.5%
Contains more Phosphorus +43.8%
Contains more Zinc +35.1%
Contains more Copper +261.9%
Contains more Manganese +46.1%
Contains more Selenium +2760%
Contains more Calcium +107.7%
Contains more Potassium +67.5%
Contains less Sodium -94.5%
Dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +82.7%
Contains more Magnesium +45.5%
Contains more Phosphorus +43.8%
Contains more Zinc +35.1%
Contains more Copper +261.9%
Contains more Manganese +46.1%
Contains more Selenium +2760%
Contains more Calcium +107.7%
Contains more Potassium +67.5%
Contains less Sodium -94.5%

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.
Dough
Dough
5
:
5
Rapini
Rapini
Contains more Vitamin B1 +338.3%
Contains more Vitamin B2 +231%
Contains more Vitamin B3 +294.5%
Contains more Vitamin B5 +41.3%
Contains more Folate +48.2%
Contains more Vitamin A +262100%
Contains more Vitamin E +671.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.8%
Contains more Vitamin K +31900%
Dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 2%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B1 +338.3%
Contains more Vitamin B2 +231%
Contains more Vitamin B3 +294.5%
Contains more Vitamin B5 +41.3%
Contains more Folate +48.2%
Contains more Vitamin A +262100%
Contains more Vitamin E +671.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +59.8%
Contains more Vitamin K +31900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
4
:
1
Rapini
Rapini
Contains more Protein +239.1%
Contains more Fats +393.9%
Contains more Carbs +1720.4%
Contains more Other +107.4%
Contains more Water +180.5%
Dough
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Rapini
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 Protein +239.1%
Contains more Fats +393.9%
Contains more Carbs +1720.4%
Contains more Other +107.4%
Contains more Water +180.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +1292.3%
Contains more Polyunsaturated fat +557.7%
Contains less Saturated Fat -90.5%
Dough
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +1292.3%
Contains more Polyunsaturated fat +557.7%
Contains less Saturated Fat -90.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dough
Dough
4
:
1
Rapini
Rapini
Contains more Starch +∞%
Contains more Glucose +300%
Contains more Fructose +200%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Dough
91% 8%
Starch: 44.23 g
Sucrose: 0 g
Glucose: 0.4 g
Fructose: 0.51 g
Lactose: 0 g
Maltose: 3.7 g
Galactose: 0 g
Rapini
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 Starch +∞%
Contains more Glucose +300%
Contains more Fructose +200%
Contains more Maltose +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dough 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 Dough Rapini Opinion
Net carbs 49.68g 0.15g Dough
Protein 10.75g 3.17g Dough
Fats 2.42g 0.49g Dough
Carbs 51.88g 2.85g Dough
Calories 272kcal 22kcal Dough
Starch 44.23g Dough
Fructose 0.51g 0.17g Dough
Sugar 4.62g 0.38g Rapini
Fiber 2.2g 2.7g Rapini
Calcium 52mg 108mg Rapini
Iron 3.91mg 2.14mg Dough
Magnesium 32mg 22mg Dough
Phosphorus 105mg 73mg Dough
Potassium 117mg 196mg Rapini
Sodium 602mg 33mg Rapini
Zinc 1.04mg 0.77mg Dough
Copper 0.152mg 0.042mg Dough
Manganese 0.577mg 0.395mg Dough
Selenium 28.6µg 1µg Dough
Vitamin A 1IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.21mg 1.62mg Rapini
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.71mg 0.162mg Dough
Vitamin B2 0.427mg 0.129mg Dough
Vitamin B3 4.817mg 1.221mg Dough
Vitamin B5 0.455mg 0.322mg Dough
Vitamin B6 0.107mg 0.171mg Rapini
Folate 123µg 83µg Dough
Vitamin K 0.7µg 224µg Rapini
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
Trans Fat 0.005g 0g Rapini
Saturated Fat 0.529g 0.05g Rapini
Monounsaturated Fat 0.362g 0.026g Dough
Polyunsaturated fat 0.855g 0.13g Dough
Omega-6 - Linoleic acid 0.788g Dough
Omega-6 - Gamma-linoleic acid 0.001g Dough
Omega-3 - ALA 0.063g Dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dough Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Dough
86%
Rapini
Minerals Daily Need Coverage Score
63%
Dough
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 569mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.479g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is cheaper?
Dough
Dough is cheaper (difference - $0.4)
Which food is richer in minerals?
Dough
Dough 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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.