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Jerky vs. Rapini — In-Depth Nutrition Comparison

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How are jerky and rapini different?

  • Jerky is richer in zinc, phosphorus, vitamin B12, iron, and copper, while rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily need for vitamin K, 185% more than jerky.
  • Rapini is lower in saturated fat.
  • Rapini has a higher glycemic index (32) than jerky (0).

Snacks, beef jerky, chopped and formed and Broccoli raab, raw types were used in this article.

Infographic

Jerky 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.
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Rapini
3
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 +131.8%
Contains more PotassiumPotassium +204.6%
Contains more IronIron +153.3%
Contains more CopperCopper +440.5%
Contains more ZincZinc +953.2%
Contains more PhosphorusPhosphorus +457.5%
Contains more SeleniumSelenium +970%
Contains more CalciumCalcium +440%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +255.9%

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.
Jerky
5
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Rapini
5
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 +41.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +61.4%
Contains more CholineCholine +496.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +230.6%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin KVitamin K +9639.1%
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B2 ~0.129mg
~equal in Vitamin B6 ~0.171mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Rapini
1
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 +947.3%
Contains more FatsFats +5124.5%
Contains more CarbsCarbs +286%
Contains more OtherOther +627.7%
Contains more WaterWater +296.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +43380.8%
Contains more Poly. FatPolyunsaturated fat +677.7%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Rapini DV% diff.
Vitamin K 2.3µg 224µg 185%
Sodium 2081mg 33mg 89%
Zinc 8.11mg 0.77mg 67%
Protein 33.2g 3.17g 60%
Saturated fat 10.85g 0.05g 49%
Phosphorus 407mg 73mg 48%
Vitamin B12 0.99µg 0µg 41%
Iron 5.42mg 2.14mg 41%
Fats 25.6g 0.49g 39%
Monounsaturated fat 11.305g 0.026g 28%
Vitamin C 0mg 20.2mg 22%
Copper 0.227mg 0.042mg 21%
Calories 410kcal 22kcal 19%
Selenium 10.7µg 1µg 18%
Choline 109.1mg 18.3mg 17%
Cholesterol 48mg 0mg 16%
Vitamin A 0µg 131µg 15%
Folate 134µg 83µg 13%
Potassium 597mg 196mg 12%
Manganese 0.111mg 0.395mg 12%
Calcium 20mg 108mg 9%
Vitamin E 0.49mg 1.62mg 8%
Magnesium 51mg 22mg 7%
Polyunsaturated fat 1.011g 0.13g 6%
Fiber 1.8g 2.7g 4%
Vitamin B3 1.732mg 1.221mg 3%
Vitamin B5 0.163mg 0.322mg 3%
Carbs 11g 2.85g 3%
Vitamin D 0.3µg 0µg 2%
Vitamin B6 0.179mg 0.171mg 1%
Vitamin D 11IU 0IU 1%
Vitamin B2 0.142mg 0.129mg 1%
Vitamin B1 0.154mg 0.162mg 1%
Net carbs 9.2g 0.15g N/A
Sugar 9g 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
Jerky 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
35%
Jerky
71%
Rapini
Minerals Daily Need Coverage Score
111%
Jerky
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 8.62g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 2048mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 10.8g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.6)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.