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  6. Salmon raw vs. Rapini

Salmon raw vs. Rapini — In-Depth Nutrition Comparison

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Important differences between salmon raw and rapini

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, and vitamin B2; however, rapini has more vitamin A and vitamin C.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Rapini has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Broccoli raab, raw.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Rapini
Rapini
5
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 MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +495.2%
Contains more PhosphorusPhosphorus +174%
Contains more SeleniumSelenium +3550%
Contains more CalciumCalcium +800%
Contains more IronIron +167.5%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +2368.8%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Rapini
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 B1Vitamin B1 +39.5%
Contains more Vitamin B2Vitamin B2 +194.6%
Contains more Vitamin B3Vitamin B3 +543.7%
Contains more Vitamin B5Vitamin B5 +416.8%
Contains more Vitamin B6Vitamin B6 +378.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +991.7%
Contains more FolateFolate +232%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 1µg 65%
Vitamin B6 0.818mg 0.171mg 50%
Vitamin B3 7.86mg 1.221mg 41%
Protein 19.84g 3.17g 33%
Vitamin B5 1.664mg 0.322mg 27%
Copper 0.25mg 0.042mg 23%
Vitamin C 0mg 20.2mg 22%
Vitamin B2 0.38mg 0.129mg 19%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 73mg 18%
Iron 0.8mg 2.14mg 17%
Polyunsaturated fat 2.539g 0.13g 16%
Manganese 0.016mg 0.395mg 16%
Folate 25µg 83µg 15%
Vitamin A 12µg 131µg 13%
Fiber 0g 2.7g 11%
Vitamin E 1.62mg 11%
Calcium 12mg 108mg 10%
Potassium 490mg 196mg 9%
Fats 6.34g 0.49g 9%
Calories 142kcal 22kcal 6%
Monounsaturated fat 2.103g 0.026g 5%
Vitamin B1 0.226mg 0.162mg 5%
Saturated fat 0.981g 0.05g 4%
Choline 18.3mg 3%
Magnesium 29mg 22mg 2%
Zinc 0.64mg 0.77mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Sugar 0.38g N/A
Sodium 44mg 33mg 0%
Tryptophan 0.222mg 0.043mg 0%
Threonine 0.87mg 0.106mg 0%
Isoleucine 0.914mg 0.104mg 0%
Leucine 1.613mg 0.17mg 0%
Lysine 1.822mg 0.198mg 0%
Methionine 0.587mg 0.048mg 0%
Phenylalanine 0.775mg 0.128mg 0%
Valine 1.022mg 0.153mg 0%
Histidine 0.584mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Rapini
Rapini
2
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 +525.9%
Contains more FatsFats +1193.9%
Contains more OtherOther +466%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +7988.5%
Contains more Poly. FatPolyunsaturated fat +1853.1%
Contains less Sat. FatSaturated fat -94.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.