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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
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
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
71%
Minerals Daily Need Coverage Score
30%
27%
Comparison summary
Which food contains less Sodium?
Rapini contains less Sodium (difference - 431mg)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.209g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 0.38g)
Which food is cheaper?
English muffin is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.