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  6. French toast vs. Rapini

French toast vs. Rapini — In-Depth Nutrition Comparison

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A recap on the differences between french toast and rapini

  • French toast is higher in selenium, vitamin B2, and vitamin B12, yet rapini is higher in vitamin A, vitamin C, folate, and manganese.
  • Rapini covers your daily vitamin A needs 42% more than french toast.
  • The glycemic index of rapini is lower.

Food varieties used in this article are French toast, prepared from recipe, made with low fat (2%) milk and Broccoli raab, raw.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Rapini
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 CopperCopper +38.1%
Contains more PhosphorusPhosphorus +60.3%
Contains more SeleniumSelenium +1910%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +28.1%
Contains more ZincZinc +14.9%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +110.1%
~equal in Calcium ~108mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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 +25.9%
Contains more Vitamin B2Vitamin B2 +148.8%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6633.3%
Contains more Vitamin B6Vitamin B6 +131.1%
Contains more FolateFolate +93%
~equal in Vitamin A ~131µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Rapini DV% diff.
Vitamin K 224µg 187%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 1µg 35%
Vitamin C 0.3mg 20.2mg 22%
Sodium 479mg 33mg 19%
Fats 10.8g 0.49g 16%
Polyunsaturated fat 2.594g 0.13g 16%
Vitamin B2 0.321mg 0.129mg 15%
Vitamin B12 0.31µg 0µg 13%
Saturated fat 2.723g 0.05g 12%
Monounsaturated fat 4.524g 0.026g 11%
Fiber 2.7g 11%
Vitamin E 1.62mg 11%
Folate 43µg 83µg 10%
Calories 229kcal 22kcal 10%
Manganese 0.188mg 0.395mg 9%
Protein 7.7g 3.17g 9%
Carbs 25g 2.85g 7%
Vitamin B6 0.074mg 0.171mg 7%
Phosphorus 117mg 73mg 6%
Iron 1.67mg 2.14mg 6%
Vitamin B5 0.549mg 0.322mg 5%
Vitamin B1 0.204mg 0.162mg 4%
Choline 18.3mg 3%
Vitamin B3 1.628mg 1.221mg 3%
Copper 0.058mg 0.042mg 2%
Potassium 134mg 196mg 2%
Zinc 0.67mg 0.77mg 1%
Magnesium 17mg 22mg 1%
Calcium 100mg 108mg 1%
Vitamin A 124µg 131µg 1%
Net carbs 25g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.094mg 0.043mg 0%
Threonine 0.305mg 0.106mg 0%
Isoleucine 0.375mg 0.104mg 0%
Leucine 0.621mg 0.17mg 0%
Lysine 0.413mg 0.198mg 0%
Methionine 0.188mg 0.048mg 0%
Phenylalanine 0.389mg 0.128mg 0%
Valine 0.419mg 0.153mg 0%
Histidine 0.179mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Rapini
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 +142.9%
Contains more FatsFats +2104.1%
Contains more CarbsCarbs +777.2%
Contains more OtherOther +91.5%
Contains more WaterWater +69.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +17300%
Contains more Poly. FatPolyunsaturated fat +1895.4%
Contains less Sat. FatSaturated fat -98.2%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.