Mackerel vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between mackerel and rapini
- Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B2; however, rapini is higher in vitamin A and vitamin C.
- Mackerel covers your daily need for vitamin B12, 792% more than rapini.
- The glycemic index of rapini is higher.
These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat 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 MagnesiumMagnesium | +340.9% |
| Contains more PotassiumPotassium | +104.6% |
| Contains more CopperCopper | +123.8% |
| Contains more ZincZinc | +22.1% |
| Contains more PhosphorusPhosphorus | +280.8% |
| Contains more SeleniumSelenium | +5060% |
| Contains more CalciumCalcium | +620% |
| Contains more IronIron | +36.3% |
| Contains less SodiumSodium | -60.2% |
| Contains more ManganeseManganese | +1875% |
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 | +219.4% |
| Contains more Vitamin B3Vitamin B3 | +461% |
| Contains more Vitamin B5Vitamin B5 | +207.5% |
| Contains more Vitamin B6Vitamin B6 | +169% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +4950% |
| Contains more Vitamin AVitamin A | +142.6% |
| Contains more FolateFolate | +4050% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 19µg | 0µg | 792% |
| Vitamin K | 224µg | 187% | |
| Selenium | 51.6µg | 1µg | 92% |
| Protein | 23.85g | 3.17g | 41% |
| Vitamin B3 | 6.85mg | 1.221mg | 35% |
| Phosphorus | 278mg | 73mg | 29% |
| Polyunsaturated fat | 4.3g | 0.13g | 28% |
| Fats | 17.81g | 0.49g | 27% |
| Cholesterol | 75mg | 0mg | 25% |
| Vitamin C | 0.4mg | 20.2mg | 22% |
| Vitamin B6 | 0.46mg | 0.171mg | 22% |
| Vitamin B2 | 0.412mg | 0.129mg | 22% |
| Folate | 2µg | 83µg | 20% |
| Saturated fat | 4.176g | 0.05g | 19% |
| Magnesium | 97mg | 22mg | 18% |
| Monounsaturated fat | 7.006g | 0.026g | 17% |
| Manganese | 0.02mg | 0.395mg | 16% |
| Vitamin B5 | 0.99mg | 0.322mg | 13% |
| Calories | 262kcal | 22kcal | 12% |
| Fiber | 0g | 2.7g | 11% |
| Vitamin E | 1.62mg | 11% | |
| Calcium | 15mg | 108mg | 9% |
| Vitamin A | 54µg | 131µg | 9% |
| Iron | 1.57mg | 2.14mg | 7% |
| Copper | 0.094mg | 0.042mg | 6% |
| Potassium | 401mg | 196mg | 6% |
| Choline | 18.3mg | 3% | |
| Sodium | 83mg | 33mg | 2% |
| Zinc | 0.94mg | 0.77mg | 2% |
| Carbs | 0g | 2.85g | 1% |
| Net carbs | 0g | 0.15g | N/A |
| Sugar | 0.38g | N/A | |
| Vitamin B1 | 0.159mg | 0.162mg | 0% |
| Tryptophan | 0.267mg | 0.043mg | 0% |
| Threonine | 1.045mg | 0.106mg | 0% |
| Isoleucine | 1.099mg | 0.104mg | 0% |
| Leucine | 1.938mg | 0.17mg | 0% |
| Lysine | 2.19mg | 0.198mg | 0% |
| Methionine | 0.706mg | 0.048mg | 0% |
| Phenylalanine | 0.931mg | 0.128mg | 0% |
| Valine | 1.228mg | 0.153mg | 0% |
| Histidine | 0.702mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0.504g | 0g | N/A |
| Omega-3 - DHA | 0.699g | 0g | N/A |
| Omega-3 - DPA | 0.106g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +652.4% |
| Contains more FatsFats | +3534.7% |
| Contains more OtherOther | +439.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +73.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26846.2% |
| Contains more Poly. FatPolyunsaturated fat | +3207.7% |
| Contains less Sat. FatSaturated fat | -98.8% |
