Graham cracker vs. Rapini — In-Depth Nutrition Comparison
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How are graham cracker and rapini different?
- Graham cracker is higher in manganese, iron, vitamin B3, phosphorus, vitamin B2, and copper; however, rapini is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for rapini is 175% higher.
- Graham cracker contains 14 times more sodium than rapini. While graham cracker contains 459mg of sodium, rapini contains only 33mg.
- Rapini has a lower glycemic index (32) than graham cracker (74).
Cookies, graham crackers, plain or honey (includes cinnamon) and Broccoli raab, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +81.8% |
| Contains more IronIron | +76.6% |
| Contains more CopperCopper | +304.8% |
| Contains more ZincZinc | +24.7% |
| Contains more PhosphorusPhosphorus | +153.4% |
| Contains more ManganeseManganese | +158% |
| Contains more SeleniumSelenium | +530% |
| Contains more CalciumCalcium | +40.3% |
| Contains more PotassiumPotassium | +15.3% |
| Contains less SodiumSodium | -92.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +63.6% |
| Contains more Vitamin B2Vitamin B2 | +145.7% |
| Contains more Vitamin B3Vitamin B3 | +263.6% |
| Contains more Vitamin B5Vitamin B5 | +30.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +1466.4% |
| Contains more CholineCholine | +210.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 14.3µg | 224µg | 175% |
| Polyunsaturated fat | 5.388g | 0.13g | 35% |
| Manganese | 1.019mg | 0.395mg | 27% |
| Carbs | 77.66g | 2.85g | 25% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 3.78mg | 2.14mg | 21% |
| Calories | 430kcal | 22kcal | 20% |
| Vitamin B3 | 4.439mg | 1.221mg | 20% |
| Sodium | 459mg | 33mg | 19% |
| Starch | 46.56g | 19% | |
| Fats | 10.6g | 0.49g | 16% |
| Phosphorus | 185mg | 73mg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Copper | 0.17mg | 0.042mg | 14% |
| Vitamin B2 | 0.317mg | 0.129mg | 14% |
| Selenium | 6.3µg | 1µg | 10% |
| Vitamin B1 | 0.265mg | 0.162mg | 9% |
| Saturated fat | 1.633g | 0.05g | 7% |
| Protein | 6.69g | 3.17g | 7% |
| Monounsaturated fat | 2.509g | 0.026g | 6% |
| Magnesium | 40mg | 22mg | 4% |
| Calcium | 77mg | 108mg | 3% |
| Fiber | 3.4g | 2.7g | 3% |
| Choline | 5.9mg | 18.3mg | 2% |
| Zinc | 0.96mg | 0.77mg | 2% |
| Vitamin B5 | 0.42mg | 0.322mg | 2% |
| Folate | 91µg | 83µg | 2% |
| Fructose | 0.99g | 0.17g | 1% |
| Potassium | 170mg | 196mg | 1% |
| Vitamin B6 | 0.156mg | 0.171mg | 1% |
| Vitamin E | 1.51mg | 1.62mg | 1% |
| Net carbs | 74.26g | 0.15g | N/A |
| Sugar | 24.85g | 0.38g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more ProteinProtein | +111% |
| Contains more FatsFats | +2063.3% |
| Contains more CarbsCarbs | +2624.9% |
| Contains more OtherOther | +76.6% |
| Contains more WaterWater | +2630.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | +9550% |
| Contains more Poly. FatPolyunsaturated fat | +4044.6% |
| Contains less Sat. FatSaturated fat | -96.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +20645.5% |
| Contains more GlucoseGlucose | +940% |
| Contains more FructoseFructose | +482.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
