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Goat vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between goat and rapini

  • Goat is higher in vitamin B12, zinc, vitamin B2, copper, iron, and selenium, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 186% more than goat.
  • The amount of cholesterol in rapini is lower.
  • The glycemic index of goat is lower.

Food varieties used in this article are Game meat, goat, cooked, roasted and Broccoli raab, raw.

Infographic

Goat 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.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Rapini
4
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 PotassiumPotassium +106.6%
Contains more IronIron +74.3%
Contains more CopperCopper +621.4%
Contains more ZincZinc +584.4%
Contains more PhosphorusPhosphorus +175.3%
Contains more SeleniumSelenium +1080%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +535.3%
Contains less SodiumSodium -61.6%
Contains more ManganeseManganese +840.5%

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.
Goat
4
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% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 B2Vitamin B2 +372.9%
Contains more Vitamin B3Vitamin B3 +223.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +481.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.5%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +18566.7%
Contains more FolateFolate +1560%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
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 +754.9%
Contains more FatsFats +518.4%
Contains more OtherOther +76.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
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 +5130.8%
Contains more Poly. FatPolyunsaturated fat +76.9%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Rapini
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Goat Rapini DV% diff.
Vitamin K 1.2µg 224µg 186%
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 3.17g 48%
Zinc 5.27mg 0.77mg 41%
Vitamin B2 0.61mg 0.129mg 37%
Copper 0.303mg 0.042mg 29%
Cholesterol 75mg 0mg 25%
Vitamin C 0mg 20.2mg 22%
Selenium 11.8µg 1µg 20%
Iron 3.73mg 2.14mg 20%
Folate 5µg 83µg 20%
Phosphorus 201mg 73mg 18%
Vitamin B3 3.95mg 1.221mg 17%
Choline 106.4mg 18.3mg 16%
Vitamin A 0µg 131µg 15%
Manganese 0.042mg 0.395mg 15%
Vitamin B6 0mg 0.171mg 13%
Fiber 0g 2.7g 11%
Calcium 17mg 108mg 9%
Vitamin E 0.34mg 1.62mg 9%
Calories 143kcal 22kcal 6%
Vitamin B5 0.322mg 6%
Vitamin B1 0.09mg 0.162mg 6%
Potassium 405mg 196mg 6%
Magnesium 0mg 22mg 5%
Fats 3.03g 0.49g 4%
Saturated fat 0.93g 0.05g 4%
Monounsaturated fat 1.36g 0.026g 3%
Sodium 86mg 33mg 2%
Carbs 0g 2.85g 1%
Polyunsaturated fat 0.23g 0.13g 1%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Tryptophan 0.403mg 0.043mg 0%
Threonine 1.29mg 0.106mg 0%
Isoleucine 1.371mg 0.104mg 0%
Leucine 2.258mg 0.17mg 0%
Lysine 2.016mg 0.198mg 0%
Methionine 0.726mg 0.048mg 0%
Phenylalanine 0.941mg 0.128mg 0%
Valine 1.452mg 0.153mg 0%
Histidine 0.565mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Goat
71%
Rapini
Minerals Daily Need Coverage Score
59%
Goat
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.88g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.