Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Feta vs. Rapini — In-Depth Nutrition Comparison

Compare

A recap on differences between feta and rapini

  • Feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, and selenium, yet rapini is higher in vitamin K and vitamin A.
  • Rapini covers your daily vitamin K needs 185% more than feta.
  • The amount of cholesterol in rapini is lower.

Food varieties used in this article are Cheese, feta and Broccoli raab, raw.

Infographic

Feta 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +356.5%
Contains more ZincZinc +274%
Contains more PhosphorusPhosphorus +361.6%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +216.1%
Contains more IronIron +229.2%
Contains more CopperCopper +31.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1310.7%

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.
Feta
5
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Rapini
6
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 +554.3%
Contains more Vitamin B5Vitamin B5 +200.3%
Contains more Vitamin B6Vitamin B6 +148%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin KVitamin K +12344.4%
Contains more FolateFolate +159.4%
Contains more CholineCholine +18.8%
~equal in Vitamin A ~131µg
~equal in Vitamin B1 ~0.162mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +348.3%
Contains more FatsFats +4242.9%
Contains more CarbsCarbs +43.5%
Contains more OtherOther +453.2%
Contains more WaterWater +67.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +17680.8%
Contains more Poly. FatPolyunsaturated fat +354.6%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Rapini
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feta Rapini DV% diff.
Vitamin K 1.8µg 224µg 185%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.05g 68%
Vitamin B2 0.844mg 0.129mg 55%
Calcium 493mg 108mg 39%
Phosphorus 337mg 73mg 38%
Sodium 917mg 33mg 38%
Fats 21.28g 0.49g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 1µg 25%
Vitamin C 0mg 20.2mg 22%
Protein 14.21g 3.17g 22%
Vitamin B6 0.424mg 0.171mg 19%
Iron 0.65mg 2.14mg 19%
Zinc 2.88mg 0.77mg 19%
Manganese 0.028mg 0.395mg 16%
Folate 32µg 83µg 13%
Vitamin B5 0.967mg 0.322mg 13%
Calories 264kcal 22kcal 12%
Fiber 0g 2.7g 11%
Monounsaturated fat 4.623g 0.026g 11%
Vitamin E 0.18mg 1.62mg 10%
Potassium 62mg 196mg 4%
Polyunsaturated fat 0.591g 0.13g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin A 125µg 131µg 1%
Copper 0.032mg 0.042mg 1%
Vitamin B1 0.154mg 0.162mg 1%
Vitamin B3 0.991mg 1.221mg 1%
Magnesium 19mg 22mg 1%
Choline 15.4mg 18.3mg 1%
Net carbs 4.09g 0.15g N/A
Carbs 4.09g 2.85g 0%
Sugar 4.09g 0.38g N/A
Tryptophan 0.2mg 0.043mg 0%
Threonine 0.637mg 0.106mg 0%
Isoleucine 0.803mg 0.104mg 0%
Leucine 1.395mg 0.17mg 0%
Lysine 1.219mg 0.198mg 0%
Methionine 0.368mg 0.048mg 0%
Phenylalanine 0.675mg 0.128mg 0%
Valine 1.065mg 0.153mg 0%
Histidine 0.397mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
54%
Feta
71%
Rapini
Minerals Daily Need Coverage Score
63%
Feta
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.71g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 884mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 14.896g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.