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  6. English muffin vs. Rapini

English muffin vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between English muffins and rapini

  • English muffins are higher in copper and phosphorus, yet rapini is higher in vitamin A, vitamin C, iron, folate, vitamin B6, and calcium.
  • Rapini covers your daily vitamin A needs 52% more than English muffins.
  • English muffins contain 14 times more sodium than rapini. While English muffins contain 464mg of sodium, rapini contains only 33mg.
  • The glycemic index of rapini is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Broccoli raab, raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Rapini
Rapini
6
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 CopperCopper +207.1%
Contains more PhosphorusPhosphorus +82.2%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +140.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +10.6%
~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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Rapini
Rapini
7
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 B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +20100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +297.7%
Contains more FolateFolate +124.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin C 0.1mg 20.2mg 22%
Sodium 464mg 33mg 19%
Iron 0.89mg 2.14mg 16%
Vitamin A 0µg 131µg 15%
Carbs 46g 2.85g 14%
Folate 37µg 83µg 12%
Vitamin E 1.62mg 11%
Calories 235kcal 22kcal 11%
Vitamin B6 0.043mg 0.171mg 10%
Copper 0.129mg 0.042mg 10%
Protein 7.7g 3.17g 9%
Phosphorus 133mg 73mg 9%
Calcium 52mg 108mg 6%
Polyunsaturated fat 0.888g 0.13g 5%
Choline 18.3mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B5 0.446mg 0.322mg 2%
Vitamin B3 1.566mg 1.221mg 2%
Vitamin B2 0.154mg 0.129mg 2%
Vitamin B1 0.181mg 0.162mg 2%
Potassium 131mg 196mg 2%
Selenium 1µg 2%
Fats 1.8g 0.49g 2%
Manganese 0.357mg 0.395mg 2%
Zinc 0.7mg 0.77mg 1%
Saturated fat 0.259g 0.05g 1%
Monounsaturated fat 0.302g 0.026g 1%
Net carbs 43.3g 0.15g N/A
Magnesium 21mg 22mg 0%
Sugar 0.38g N/A
Fiber 2.7g 2.7g 0%
Tryptophan 0.092mg 0.043mg 0%
Threonine 0.242mg 0.106mg 0%
Isoleucine 0.315mg 0.104mg 0%
Leucine 0.553mg 0.17mg 0%
Lysine 0.241mg 0.198mg 0%
Methionine 0.139mg 0.048mg 0%
Phenylalanine 0.379mg 0.128mg 0%
Valine 0.353mg 0.153mg 0%
Histidine 0.17mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Rapini
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 +142.9%
Contains more FatsFats +267.3%
Contains more CarbsCarbs +1514%
Contains more OtherOther +155.3%
Contains more WaterWater +119.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Rapini
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 +1061.5%
Contains more Poly. FatPolyunsaturated fat +583.1%
Contains less Sat. FatSaturated fat -80.7%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.