Egg white vs. Rapini — In-Depth Nutrition Comparison
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Significant differences between egg whites and rapini
- Egg whites have more selenium and vitamin B2; however, rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, and vitamin B6.
- Rapini covers your daily vitamin K needs 187% more than egg whites.
- Rapini has 20 times less selenium than egg whites. Egg whites have 20µg of selenium, while rapini has 1µg.
- Rapini has a higher glycemic index. The glycemic index of rapini is 32, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Egg, white, raw, fresh and Broccoli raab, raw.
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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.
| Contains more SeleniumSelenium | +1900% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +1442.9% |
| Contains more PotassiumPotassium | +20.2% |
| Contains more IronIron | +2575% |
| Contains more CopperCopper | +82.6% |
| Contains more ZincZinc | +2466.7% |
| Contains more PhosphorusPhosphorus | +386.7% |
| Contains less SodiumSodium | -80.1% |
| Contains more ManganeseManganese | +3490.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +240.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3950% |
| Contains more Vitamin B3Vitamin B3 | +1062.9% |
| Contains more Vitamin B5Vitamin B5 | +69.5% |
| Contains more Vitamin B6Vitamin B6 | +3320% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1975% |
| Contains more CholineCholine | +1563.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 224µg | 187% |
| Selenium | 20µg | 1µg | 35% |
| Iron | 0.08mg | 2.14mg | 26% |
| Vitamin B2 | 0.439mg | 0.129mg | 24% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Folate | 4µg | 83µg | 20% |
| Manganese | 0.011mg | 0.395mg | 17% |
| Vitamin A | 0µg | 131µg | 15% |
| Protein | 10.9g | 3.17g | 15% |
| Vitamin B6 | 0.005mg | 0.171mg | 13% |
| Vitamin B1 | 0.004mg | 0.162mg | 13% |
| Vitamin E | 0mg | 1.62mg | 11% |
| Fiber | 0g | 2.7g | 11% |
| Calcium | 7mg | 108mg | 10% |
| Phosphorus | 15mg | 73mg | 8% |
| Vitamin B3 | 0.105mg | 1.221mg | 7% |
| Zinc | 0.03mg | 0.77mg | 7% |
| Sodium | 166mg | 33mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.322mg | 3% |
| Magnesium | 11mg | 22mg | 3% |
| Choline | 1.1mg | 18.3mg | 3% |
| Calories | 52kcal | 22kcal | 2% |
| Copper | 0.023mg | 0.042mg | 2% |
| Potassium | 163mg | 196mg | 1% |
| Carbs | 0.73g | 2.85g | 1% |
| Polyunsaturated fat | 0g | 0.13g | 1% |
| Fats | 0.17g | 0.49g | 0% |
| Net carbs | 0.73g | 0.15g | N/A |
| Sugar | 0.71g | 0.38g | N/A |
| Saturated fat | 0g | 0.05g | 0% |
| Monounsaturated fat | 0g | 0.026g | 0% |
| Tryptophan | 0.125mg | 0.043mg | 0% |
| Threonine | 0.449mg | 0.106mg | 0% |
| Isoleucine | 0.661mg | 0.104mg | 0% |
| Leucine | 1.016mg | 0.17mg | 0% |
| Lysine | 0.806mg | 0.198mg | 0% |
| Methionine | 0.399mg | 0.048mg | 0% |
| Phenylalanine | 0.686mg | 0.128mg | 0% |
| Valine | 0.809mg | 0.153mg | 0% |
| Histidine | 0.29mg | 0.066mg | 0% |
| Fructose | 0.07g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +243.8% |
| Contains more FatsFats | +188.2% |
| Contains more CarbsCarbs | +290.4% |
| Contains more OtherOther | +49.2% |
~equal in
Water
~92.55g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +240% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +57.1% |
| Contains more FructoseFructose | +142.9% |
~equal in
Starch
~0g
