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  6. Foie gras vs. Rapini

Foie gras vs. Rapini — In-Depth Nutrition Comparison

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How are Foie gras and Rapini different?

  • Foie gras is richer in Vitamin B12, Vitamin A RAE, Selenium, Iron, Copper, and Phosphorus, while Rapini is higher in Vitamin C.
  • Foie gras covers your daily need of Vitamin B12 392% more than Rapini.

Pate de foie gras, canned (goose liver pate), smoked and Broccoli raab, raw types were used in this article.

Infographic

Foie gras 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.
Foie gras
Foie gras
5
:
5
Rapini
Rapini
Contains more Iron +157%
Contains more Phosphorus +174%
Contains more Zinc +19.5%
Contains more Copper +852.4%
Contains more Selenium +4300%
Contains more Calcium +54.3%
Contains more Magnesium +69.2%
Contains more Potassium +42%
Contains less Sodium -95.3%
Contains more Manganese +229.2%
Foie gras
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 207% 10% 86% 13% 91% 26% 134% 16% 240%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +157%
Contains more Phosphorus +174%
Contains more Zinc +19.5%
Contains more Copper +852.4%
Contains more Selenium +4300%
Contains more Calcium +54.3%
Contains more Magnesium +69.2%
Contains more Potassium +42%
Contains less Sodium -95.3%
Contains more Manganese +229.2%

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.
Foie gras
Foie gras
5
:
7
Rapini
Rapini
Contains more Vitamin A +27.1%
Contains more Vitamin B2 +131.8%
Contains more Vitamin B3 +105.6%
Contains more Vitamin B5 +272.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +910%
Contains more Vitamin B1 +84.1%
Contains more Vitamin B6 +185%
Contains more Folate +38.3%
Foie gras
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 200% 0% 0% 7% 22% 69% 48% 72% 14% 45% 1175% 0%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +27.1%
Contains more Vitamin B2 +131.8%
Contains more Vitamin B3 +105.6%
Contains more Vitamin B5 +272.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +910%
Contains more Vitamin B1 +84.1%
Contains more Vitamin B6 +185%
Contains more Folate +38.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Foie gras
Foie gras
4
:
1
Rapini
Rapini
Contains more Protein +259.6%
Contains more Fats +8846.9%
Contains more Carbs +63.9%
Contains more Other +224.5%
Contains more Water +149.9%
Foie gras
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Rapini
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 Protein +259.6%
Contains more Fats +8846.9%
Contains more Carbs +63.9%
Contains more Other +224.5%
Contains more Water +149.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Foie gras
Foie gras
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +98400%
Contains more Polyunsaturated fat +546.2%
Contains less Saturated Fat -99.7%
Foie gras
35% 63% 2%
Saturated Fat: 14.45 g
Monounsaturated Fat: 25.61 g
Polyunsaturated fat: 0.84 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +98400%
Contains more Polyunsaturated fat +546.2%
Contains less Saturated 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.
Foie gras Rapini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Foie gras Rapini Opinion
Net carbs 4.67g 0.15g Foie gras
Protein 11.4g 3.17g Foie gras
Fats 43.84g 0.49g Foie gras
Carbs 4.67g 2.85g Foie gras
Calories 462kcal 22kcal Foie gras
Fructose 0.17g Rapini
Sugar 0.38g Foie gras
Fiber 0g 2.7g Rapini
Calcium 70mg 108mg Rapini
Iron 5.5mg 2.14mg Foie gras
Magnesium 13mg 22mg Rapini
Phosphorus 200mg 73mg Foie gras
Potassium 138mg 196mg Rapini
Sodium 697mg 33mg Rapini
Zinc 0.92mg 0.77mg Foie gras
Copper 0.4mg 0.042mg Foie gras
Manganese 0.12mg 0.395mg Rapini
Selenium 44µg 1µg Foie gras
Vitamin A 3333IU 2622IU Foie gras
Vitamin A RAE 1001µg 131µg Foie gras
Vitamin E 1.62mg Rapini
Vitamin C 2mg 20.2mg Rapini
Vitamin B1 0.088mg 0.162mg Rapini
Vitamin B2 0.299mg 0.129mg Foie gras
Vitamin B3 2.51mg 1.221mg Foie gras
Vitamin B5 1.2mg 0.322mg Foie gras
Vitamin B6 0.06mg 0.171mg Rapini
Folate 60µg 83µg Rapini
Vitamin B12 9.4µg 0µg Foie gras
Vitamin K 224µg Rapini
Tryptophan 0.161mg 0.043mg Foie gras
Threonine 0.507mg 0.106mg Foie gras
Isoleucine 0.606mg 0.104mg Foie gras
Leucine 1.029mg 0.17mg Foie gras
Lysine 0.863mg 0.198mg Foie gras
Methionine 0.27mg 0.048mg Foie gras
Phenylalanine 0.567mg 0.128mg Foie gras
Valine 0.719mg 0.153mg Foie gras
Histidine 0.303mg 0.066mg Foie gras
Cholesterol 150mg 0mg Rapini
Saturated Fat 14.45g 0.05g Rapini
Monounsaturated Fat 25.61g 0.026g Foie gras
Polyunsaturated fat 0.84g 0.13g Foie gras

Which food is preferable for your diet?

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

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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
138%
Foie gras
86%
Rapini
Minerals Daily Need Coverage Score
84%
Foie gras
27%
Rapini

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 664mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 150mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 14.4g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 32)
Which food is cheaper?
Foie gras
Foie gras is cheaper (difference - $0.4)
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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.