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  6. Fruit preserves vs. Rapini

Fruit preserves vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between fruit preserves and rapini

  • Fruit preserves have less vitamin K, vitamin A, iron, folate, manganese, vitamin C, vitamin B1, vitamin B6, vitamin E, and calcium than rapini.
  • Rapini covers your daily need for vitamin K, 187% more than fruit preserves.
  • The glycemic index of fruit preserves is higher.

These are the specific foods used in this comparison Jams and preserves and Broccoli raab, raw.

Infographic

Fruit preserves 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" 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Rapini
Rapini
7
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 CopperCopper +138.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +154.5%
Contains more IronIron +336.7%
Contains more ZincZinc +1183.3%
Contains more PhosphorusPhosphorus +284.2%
Contains more ManganeseManganese +887.5%
~equal in Sodium ~33mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Rapini
Rapini
11
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 CVitamin C +129.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +912.5%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more Vitamin B3Vitamin B3 +3291.7%
Contains more Vitamin B5Vitamin B5 +1510%
Contains more Vitamin B6Vitamin B6 +755%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +654.5%
Contains more CholineCholine +79.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Carbs 68.86g 2.85g 22%
Iron 0.49mg 2.14mg 21%
Folate 11µg 83µg 18%
Manganese 0.04mg 0.395mg 15%
Vitamin A 0µg 131µg 15%
Calories 278kcal 22kcal 13%
Vitamin C 8.8mg 20.2mg 13%
Vitamin B6 0.02mg 0.171mg 12%
Vitamin B1 0.016mg 0.162mg 12%
Vitamin E 0.12mg 1.62mg 10%
Calcium 20mg 108mg 9%
Phosphorus 19mg 73mg 8%
Vitamin B3 0.036mg 1.221mg 7%
Vitamin B5 0.02mg 0.322mg 6%
Copper 0.1mg 0.042mg 6%
Zinc 0.06mg 0.77mg 6%
Fiber 1.1g 2.7g 6%
Protein 0.37g 3.17g 6%
Potassium 77mg 196mg 4%
Magnesium 4mg 22mg 4%
Vitamin B2 0.076mg 0.129mg 4%
Selenium 2µg 1µg 2%
Fats 0.07g 0.49g 1%
Choline 10.2mg 18.3mg 1%
Polyunsaturated fat 0g 0.13g 1%
Net carbs 67.76g 0.15g N/A
Sugar 48.5g 0.38g N/A
Sodium 32mg 33mg 0%
Saturated fat 0.01g 0.05g 0%
Monounsaturated fat 0.038g 0.026g 0%
Tryptophan 0.008mg 0.043mg 0%
Threonine 0.023mg 0.106mg 0%
Isoleucine 0.017mg 0.104mg 0%
Leucine 0.037mg 0.17mg 0%
Lysine 0.03mg 0.198mg 0%
Methionine 0.001mg 0.048mg 0%
Phenylalanine 0.021mg 0.128mg 0%
Valine 0.021mg 0.153mg 0%
Histidine 0.014mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Rapini
Rapini
4
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 CarbsCarbs +2316.1%
Contains more ProteinProtein +756.8%
Contains more FatsFats +600%
Contains more WaterWater +203.7%
Contains more OtherOther +308.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +46.2%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.