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Icing vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between icing and rapini?

  • Icing is richer in vitamin B2, yet rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B6, and vitamin B1.
  • Rapini's daily need coverage for vitamin K is 176% higher.
  • Icing has 59 times more saturated fat than rapini. Icing has 2.974g of saturated fat, while rapini has 0.05g.
  • Rapini has a lower glycemic index than icing.

We used Frostings, vanilla, creamy, ready-to-eat and Broccoli raab, raw types in this comparison.

Infographic

Icing 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.
Icing
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
Rapini
10
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 +2100%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +476.5%
Contains more IronIron +1237.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +305.6%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +900%

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.
Icing
1
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% 0% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
Rapini
9
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 B2Vitamin B2 +134.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B3Vitamin B3 +455%
Contains more Vitamin B5Vitamin B5 +485.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1623.1%
Contains more FolateFolate +937.5%
Contains more CholineCholine +695.7%
~equal in Vitamin E ~1.62mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Rapini
3
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 FatsFats +3212.2%
Contains more CarbsCarbs +2282.1%
Contains more ProteinProtein +∞%
Contains more WaterWater +514.1%
Contains more OtherOther +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 g
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 +18592.3%
Contains more Poly. FatPolyunsaturated fat +6016.2%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Icing Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Icing Rapini DV% diff.
Vitamin K 13µg 224µg 176%
Polyunsaturated fat 7.951g 0.13g 52%
Iron 0.16mg 2.14mg 25%
Fats 16.23g 0.49g 24%
Vitamin C 0mg 20.2mg 22%
Carbs 67.89g 2.85g 22%
Calories 418kcal 22kcal 20%
Folate 8µg 83µg 19%
Manganese 0mg 0.395mg 17%
Vitamin A 0µg 131µg 15%
Saturated fat 2.974g 0.05g 13%
Vitamin B6 0mg 0.171mg 13%
Vitamin B2 0.302mg 0.129mg 13%
Vitamin B1 0.01mg 0.162mg 13%
Monounsaturated fat 4.86g 0.026g 12%
Calcium 3mg 108mg 11%
Fiber 0g 2.7g 11%
Phosphorus 18mg 73mg 8%
Sodium 184mg 33mg 7%
Zinc 0.07mg 0.77mg 6%
Protein 0g 3.17g 6%
Vitamin B3 0.22mg 1.221mg 6%
Copper 0mg 0.042mg 5%
Magnesium 1mg 22mg 5%
Vitamin B5 0.055mg 0.322mg 5%
Potassium 34mg 196mg 5%
Choline 2.3mg 18.3mg 3%
Selenium 0.1µg 1µg 2%
Vitamin E 1.53mg 1.62mg 1%
Net carbs 67.89g 0.15g N/A
Sugar 63.1g 0.38g 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%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Icing Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Icing
71%
Rapini
Minerals Daily Need Coverage Score
4%
Icing
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 62.72g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 151mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.924g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is cheaper?
Icing
Icing is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.