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 vitamin A, iron, folate, vitamin C, manganese, and vitamin B1.
Daily need coverage for vitamin A for rapini is 47% higher.

Potatoes, au gratin, home-prepared from recipe using butter 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.

Gratin

Rapini

Contains more PotassiumPotassium	+102%
Contains more CopperCopper	+281%
Contains more PhosphorusPhosphorus	+54.8%
Contains more SeleniumSelenium	+170%

Contains more IronIron	+234.4%
Contains more ZincZinc	+11.6%
Contains less SodiumSodium	-92.4%
Contains more ManganeseManganese	+145.3%

~equal in Magnesium ~22mg

~equal in Calcium ~108mg

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.

Gratin

Rapini

Contains more Vitamin B5Vitamin B5

+20.2%

Contains more Vitamin CVitamin C	+104%
Contains more Vitamin AVitamin A	+104.7%
Contains more Vitamin B1Vitamin B1	+153.1%
Contains more Vitamin B2Vitamin B2	+11.2%
Contains more Vitamin B3Vitamin B3	+23%
Contains more FolateFolate	+654.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.171mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		224µg	187%
Saturated fat	4.733g	0.05g	21%
Iron	0.64mg	2.14mg	19%
Folate	11µg	83µg	18%
Sodium	433mg	33mg	17%
Copper	0.16mg	0.042mg	13%
Fats	7.59g	0.49g	11%
Vitamin C	9.9mg	20.2mg	11%
Vitamin E		1.62mg	11%
Manganese	0.161mg	0.395mg	10%
Cholesterol	23mg	0mg	8%
Vitamin B1	0.064mg	0.162mg	8%
Vitamin A	64µg	131µg	7%
Calories	132kcal	22kcal	6%
Potassium	396mg	196mg	6%
Phosphorus	113mg	73mg	6%
Monounsaturated fat	2.149g	0.026g	5%
Protein	5.06g	3.17g	4%
Fiber	1.8g	2.7g	4%
Carbs	11.27g	2.85g	3%
Selenium	2.7µg	1µg	3%
Choline		18.3mg	3%
Calcium	119mg	108mg	1%
Zinc	0.69mg	0.77mg	1%
Vitamin B2	0.116mg	0.129mg	1%
Vitamin B3	0.993mg	1.221mg	1%
Vitamin B5	0.387mg	0.322mg	1%
Polyunsaturated fat	0.276g	0.13g	1%
Protein per 100 calories	3.8g	14g	N/A
Calories per 10 g protein	261kcal	69kcal	N/A
Weight per 100 calories	76g	455g	N/A
Unsaturated / Saturated Fat ratio	0.51	3.1	N/A
Net carbs	9.47g	0.15g	N/A
Magnesium	20mg	22mg	0%
Sugar		0.38g	N/A
Vitamin B6	0.174mg	0.171mg	0%
Tryptophan	0.07mg	0.043mg	0%
Threonine	0.192mg	0.106mg	0%
Isoleucine	0.284mg	0.104mg	0%
Leucine	0.443mg	0.17mg	0%
Lysine	0.381mg	0.198mg	0%
Methionine	0.117mg	0.048mg	0%
Phenylalanine	0.254mg	0.128mg	0%
Valine	0.325mg	0.153mg	0%
Histidine	0.151mg	0.066mg	0%
Fructose		0.17g	0%