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Gratin vs Rapini - In-Depth Nutrition Comparison

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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.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Gratin contains 13 times more Sodium than Rapini. While Gratin contains 433mg of Sodium, Rapini contains only 33mg.
  • Rapini has less Saturated Fat.

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

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Gratin vs Rapini infographic
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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" 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 Potassium +102%
Contains more Copper +281%
Contains more Phosphorus +54.8%
Contains more Iron +234.4%
Contains more Zinc +11.6%
Contains less Sodium -92.4%
Equal in Calcium - 108
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Calcium +10.2%
Contains more Potassium +102%
Contains more Copper +281%
Contains more Phosphorus +54.8%
Contains more Iron +234.4%
Contains more Zinc +11.6%
Contains less Sodium -92.4%
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 C +104%
Contains more Vitamin A +893.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin B5 +20.2%
Contains more Vitamin C +104%
Contains more Vitamin A +893.2%
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 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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 400mg)
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.

All nutrients comparison - raw data values

Nutrient Gratin Rapini Opinion
Calories 132 22 Gratin
Protein 5.06 3.17 Gratin
Fats 7.59 0.49 Gratin
Vitamin C 9.9 20.2 Rapini
Net carbs 9.470000267028809 0.15000000596046448 Gratin
Carbs 11.27 2.85 Gratin
Cholesterol 23 0 Rapini
Vitamin D 0 0
Iron 0.64 2.14 Rapini
Calcium 119 108 Gratin
Potassium 396 196 Gratin
Magnesium 20 22 Rapini
Sugar 0.38 Gratin
Fiber 1.8 2.7 Rapini
Copper 0.16 0.042 Gratin
Zinc 0.69 0.77 Rapini
Starch
Phosphorus 113 73 Gratin
Sodium 433 33 Rapini
Vitamin A 264 2622 Rapini
Vitamin E 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.064 0.162 Rapini
Vitamin B2 0.116 0.129 Rapini
Vitamin B3 0.993 1.221 Rapini
Vitamin B5 0.387 0.322 Gratin
Vitamin B6 0.174 0.171 Gratin
Vitamin B12 0 0
Vitamin K 224 Rapini
Folate 11 83 Rapini
Trans Fat 0 Gratin
Saturated Fat 4.733 0.05 Rapini
Monounsaturated Fat 2.149 0.026 Gratin
Polyunsaturated fat 0.276 0.13 Gratin
Tryptophan 0.07 0.043 Gratin
Threonine 0.192 0.106 Gratin
Isoleucine 0.284 0.104 Gratin
Leucine 0.443 0.17 Gratin
Lysine 0.381 0.198 Gratin
Methionine 0.117 0.048 Gratin
Phenylalanine 0.254 0.128 Gratin
Valine 0.325 0.153 Gratin
Histidine 0.151 0.066 Gratin
Fructose 0.17 Rapini

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.