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  6. Halibut raw vs. Rapini

Halibut raw vs. Rapini — In-Depth Nutrition Comparison

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The main differences between halibut raw and rapini

  • Halibut raw is richer in vitamin D, selenium, vitamin B12, and vitamin B6, yet rapini is richer in vitamin K, vitamin A, vitamin C, folate, iron, and manganese.
  • Daily need coverage for vitamin K for rapini is 187% higher.
  • Halibut raw has a lower glycemic index than rapini.

Food types used in this article are Fish, halibut, Greenland, raw and Broccoli raab, raw.

Infographic

Halibut raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Rapini
Rapini
6
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 MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +36.7%
Contains more PhosphorusPhosphorus +124.7%
Contains more SeleniumSelenium +3550%
Contains more CalciumCalcium +3500%
Contains more IronIron +224.2%
Contains more CopperCopper +40%
Contains more ZincZinc +92.5%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +3191.7%

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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Rapini
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B6Vitamin B6 +145.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +237.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +835.7%
Contains more Vitamin EVitamin E +121.9%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +61.3%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +8200%

All nutrients comparison - raw data values

Nutrient Halibut raw Rapini DV% diff.
Vitamin K 0.1µg 224µg 187%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 1µg 65%
Vitamin B12 1µg 0µg 42%
Vitamin C 0mg 20.2mg 22%
Protein 14.37g 3.17g 22%
Folate 1µg 83µg 21%
Fats 13.84g 0.49g 21%
Monounsaturated fat 8.378g 0.026g 21%
Vitamin B6 0.42mg 0.171mg 19%
Iron 0.66mg 2.14mg 19%
Manganese 0.012mg 0.395mg 17%
Cholesterol 46mg 0mg 15%
Phosphorus 164mg 73mg 13%
Vitamin A 14µg 131µg 13%
Fiber 0g 2.7g 11%
Saturated fat 2.419g 0.05g 11%
Calcium 3mg 108mg 11%
Vitamin B1 0.06mg 0.162mg 9%
Polyunsaturated fat 1.367g 0.13g 8%
Choline 61.8mg 18.3mg 8%
Calories 186kcal 22kcal 8%
Vitamin E 0.73mg 1.62mg 6%
Vitamin B2 0.08mg 0.129mg 4%
Zinc 0.4mg 0.77mg 3%
Vitamin B3 1.5mg 1.221mg 2%
Sodium 80mg 33mg 2%
Potassium 268mg 196mg 2%
Vitamin B5 0.25mg 0.322mg 1%
Copper 0.03mg 0.042mg 1%
Magnesium 26mg 22mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Tryptophan 0.161mg 0.043mg 0%
Threonine 0.63mg 0.106mg 0%
Isoleucine 0.662mg 0.104mg 0%
Leucine 1.168mg 0.17mg 0%
Lysine 1.32mg 0.198mg 0%
Methionine 0.425mg 0.048mg 0%
Phenylalanine 0.561mg 0.128mg 0%
Valine 0.74mg 0.153mg 0%
Histidine 0.423mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Rapini
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 +353.3%
Contains more FatsFats +2724.5%
Contains more OtherOther +61.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Rapini
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 +32123.1%
Contains more Poly. FatPolyunsaturated fat +951.5%
Contains less Sat. FatSaturated fat -97.9%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.