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  6. Goat cheese vs. Rapini

Goat cheese vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and rapini

  • Goat cheese has more copper, phosphorus, vitamin B2, and calcium; however, rapini is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Rapini covers your daily need for vitamin K, 185% more than goat cheese.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Broccoli raab, raw.

Infographic

Goat cheese 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% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 CalciumCalcium +175.9%
Contains more CopperCopper +1242.9%
Contains more PhosphorusPhosphorus +413.7%
Contains more SeleniumSelenium +280%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +32.1%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +324.7%

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.
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Rapini
Rapini
8
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 AVitamin A +210.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +523.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin KVitamin K +8860%
Contains more FolateFolate +4050%
Contains more CholineCholine +18.8%
~equal in Vitamin B3 ~1.221mg

All nutrients comparison - raw data values

Nutrient Goat cheese Rapini DV% diff.
Vitamin K 2.5µg 224µg 185%
Saturated fat 20.639g 0.05g 94%
Copper 0.564mg 0.042mg 58%
Fats 29.84g 0.49g 45%
Phosphorus 375mg 73mg 43%
Vitamin B2 0.676mg 0.129mg 42%
Protein 21.58g 3.17g 37%
Vitamin A 407µg 131µg 31%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 20.2mg 22%
Folate 2µg 83µg 20%
Calcium 298mg 108mg 19%
Calories 364kcal 22kcal 17%
Monounsaturated fat 6.808g 0.026g 17%
Sodium 415mg 33mg 17%
Manganese 0.093mg 0.395mg 13%
Fiber 0g 2.7g 11%
Vitamin B6 0.06mg 0.171mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin E 0.26mg 1.62mg 9%
Vitamin B1 0.072mg 0.162mg 8%
Iron 1.62mg 2.14mg 7%
Selenium 3.8µg 1µg 5%
Polyunsaturated fat 0.709g 0.13g 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.19mg 0.322mg 3%
Magnesium 29mg 22mg 2%
Potassium 158mg 196mg 1%
Choline 15.4mg 18.3mg 1%
Carbs 0.12g 2.85g 1%
Zinc 0.66mg 0.77mg 1%
Net carbs 0.12g 0.15g N/A
Sugar 0.12g 0.38g N/A
Vitamin B3 1.148mg 1.221mg 0%
Tryptophan 0.227mg 0.043mg 0%
Threonine 0.805mg 0.106mg 0%
Isoleucine 0.893mg 0.104mg 0%
Leucine 1.861mg 0.17mg 0%
Lysine 1.549mg 0.198mg 0%
Methionine 0.575mg 0.048mg 0%
Phenylalanine 0.859mg 0.128mg 0%
Valine 1.485mg 0.153mg 0%
Histidine 0.589mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +580.8%
Contains more FatsFats +5989.8%
Contains more OtherOther +212.8%
Contains more CarbsCarbs +2275%
Contains more WaterWater +103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +26084.6%
Contains more Poly. FatPolyunsaturated fat +445.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.