Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Gratin vs Rapini - In-Depth Nutrition Comparison

Compare

How are Gratin and Rapini different?

  • Gratin is higher in Copper, however Rapini is richer in Iron, Folate, Vitamin C, Manganese, Vitamin B1, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Gratin contains 10000000 times more Cholesterol than Rapini. While Gratin contains 23mg of Cholesterol, Rapini contains only 0mg.

Potatoes, au gratin, home-prepared from recipe using butter and Broccoli raab, raw are the varieties used in this article.

Infographic

Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
4
:
4
Rapini
Contains more Calcium +10.2%
Contains more Phosphorus +54.8%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Iron +234.4%
Contains less Sodium -92.4%
Contains more Zinc +11.6%
Equal in Calcium - 108
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Calcium +10.2%
Contains more Phosphorus +54.8%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Iron +234.4%
Contains less Sodium -92.4%
Contains more Zinc +11.6%
Equal in Calcium - 108
Equal in Magnesium - 22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
2
:
8
Rapini
Contains more Vitamin B5 +20.2%
Contains more Vitamin A +893.2%
Contains more Vitamin C +104%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B3 +23%
Contains more Folate +654.5%
Equal in Vitamin B6 - 0.171
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 B5 +20.2%
Contains more Vitamin A +893.2%
Contains more Vitamin C +104%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B3 +23%
Contains more Folate +654.5%
Equal in Vitamin B6 - 0.171

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Rapini
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gratin Rapini Opinion
Net carbs 9.47g 0.15g Gratin
Protein 5.06g 3.17g Gratin
Fats 7.59g 0.49g Gratin
Carbs 11.27g 2.85g Gratin
Calories 132kcal 22kcal Gratin
Starch g g
Fructose g 0.17g Rapini
Sugar g 0.38g Gratin
Fiber 1.8g 2.7g Rapini
Calcium 119mg 108mg Gratin
Iron 0.64mg 2.14mg Rapini
Magnesium 20mg 22mg Rapini
Phosphorus 113mg 73mg Gratin
Potassium 396mg 196mg Gratin
Sodium 433mg 33mg Rapini
Zinc 0.69mg 0.77mg Rapini
Copper 0.16mg 0.042mg Gratin
Vitamin A 264IU 2622IU Rapini
Vitamin E mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 20.2mg Rapini
Vitamin B1 0.064mg 0.162mg Rapini
Vitamin B2 0.116mg 0.129mg Rapini
Vitamin B3 0.993mg 1.221mg Rapini
Vitamin B5 0.387mg 0.322mg Gratin
Vitamin B6 0.174mg 0.171mg Gratin
Folate 11µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K µg 224µg Rapini
Tryptophan 0.07mg 0.043mg Gratin
Threonine 0.192mg 0.106mg Gratin
Isoleucine 0.284mg 0.104mg Gratin
Leucine 0.443mg 0.17mg Gratin
Lysine 0.381mg 0.198mg Gratin
Methionine 0.117mg 0.048mg Gratin
Phenylalanine 0.254mg 0.128mg Gratin
Valine 0.325mg 0.153mg Gratin
Histidine 0.151mg 0.066mg Gratin
Cholesterol 23mg 0mg Rapini
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.05g Rapini
Monounsaturated Fat 2.149g 0.026g Gratin
Polyunsaturated fat 0.276g 0.13g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gratin
86
Rapini
Mineral Summary Score
36
Gratin
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Gratin
19%
Rapini
Carbohydrates
11%
Gratin
3%
Rapini
Fats
35%
Gratin
2%
Rapini

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 4.683g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.