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Dulce de Leche vs. Rapini — In-Depth Nutrition Comparison

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Differences between dulce de Leche and rapini

  • Dulce de Leche has more vitamin B2, phosphorus, and calcium, while rapini has more vitamin K, vitamin A, iron, vitamin C, folate, and manganese.
  • Rapini's daily need coverage for vitamin K is 186% higher.
  • Rapini contains 91 times less saturated fat than dulce de Leche. Dulce de Leche contains 4.534g of saturated fat, while rapini contains 0.05g.

The food types used in this comparison are Dulce de Leche and Broccoli raab, raw.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 CalciumCalcium +132.4%
Contains more PotassiumPotassium +78.6%
Contains more PhosphorusPhosphorus +164.4%
Contains more SeleniumSelenium +170%
Contains more IronIron +1158.8%
Contains more CopperCopper +950%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +19650%
~equal in Magnesium ~22mg
~equal in Zinc ~0.77mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B5Vitamin B5 +159.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +386.9%
Contains more Vitamin CVitamin C +676.9%
Contains more Vitamin AVitamin A +77%
Contains more Vitamin EVitamin E +710%
Contains more Vitamin B1Vitamin B1 +912.5%
Contains more Vitamin B3Vitamin B3 +481.4%
Contains more Vitamin B6Vitamin B6 +968.8%
Contains more Vitamin KVitamin K +17130.8%
Contains more FolateFolate +654.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +115.8%
Contains more FatsFats +1400%
Contains more CarbsCarbs +1842.1%
Contains more OtherOther +86.2%
Contains more WaterWater +222.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +8142.3%
Contains more Poly. FatPolyunsaturated fat +188.5%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 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 SucroseSucrose +37872.7%
Contains more GlucoseGlucose +1600%
Contains more FructoseFructose +88.2%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dulce de Leche 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 minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dulce de Leche Rapini DV% diff.
Vitamin K 1.3µg 224µg 186%
Iron 0.17mg 2.14mg 25%
Vitamin B2 0.405mg 0.129mg 21%
Saturated fat 4.534g 0.05g 20%
Vitamin C 2.6mg 20.2mg 20%
Carbs 55.35g 2.85g 18%
Folate 11µg 83µg 18%
Phosphorus 193mg 73mg 17%
Manganese 0.002mg 0.395mg 17%
Calories 315kcal 22kcal 15%
Calcium 251mg 108mg 14%
Choline 89.1mg 18.3mg 13%
Vitamin B12 0.31µg 0µg 13%
Vitamin B1 0.016mg 0.162mg 12%
Vitamin B6 0.016mg 0.171mg 12%
Fiber 0g 2.7g 11%
Fats 7.35g 0.49g 11%
Cholesterol 29mg 0mg 10%
Vitamin B5 0.835mg 0.322mg 10%
Vitamin E 0.2mg 1.62mg 9%
Protein 6.84g 3.17g 7%
Vitamin B3 0.21mg 1.221mg 6%
Vitamin A 74µg 131µg 6%
Monounsaturated fat 2.143g 0.026g 5%
Potassium 350mg 196mg 5%
Sodium 129mg 33mg 4%
Copper 0.004mg 0.042mg 4%
Selenium 2.7µg 1µg 3%
Polyunsaturated fat 0.375g 0.13g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 55.35g 0.15g N/A
Magnesium 22mg 22mg 0%
Sugar 49.74g 0.38g N/A
Zinc 0.79mg 0.77mg 0%
Trans fat 0.364g 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%
Fructose 0.32g 0.17g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche 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
23%
Dulce de Leche
71%
Rapini
Minerals Daily Need Coverage Score
27%
Dulce de Leche
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 49.36g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.484g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 10)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food is richer in minerals?
Dulce de Leche
Dulce de Leche is relatively richer in minerals
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.