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  6. Marshmallow vs. Rapini

Marshmallow vs. Rapini — In-Depth Nutrition Comparison

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Important differences between marshmallow and rapini

  • Marshmallow has less vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, vitamin B6, vitamin E, and calcium.
  • Rapini's daily need coverage for vitamin K is 187% more.
  • Marshmallow has a higher glycemic index than rapini.

The food varieties used in the comparison are Candies, marshmallows and Broccoli raab, raw.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Rapini
Rapini
8
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 +131%
Contains more SeleniumSelenium +70%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +3820%
Contains more IronIron +830.4%
Contains more ZincZinc +1825%
Contains more PhosphorusPhosphorus +812.5%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +4837.5%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16100%
Contains more Vitamin B2Vitamin B2 +12800%
Contains more Vitamin B3Vitamin B3 +1465.4%
Contains more Vitamin B5Vitamin B5 +6340%
Contains more Vitamin B6Vitamin B6 +5600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8200%
Contains more CholineCholine +18200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marshmallow Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Carbs 81.3g 2.85g 26%
Iron 0.23mg 2.14mg 24%
Vitamin C 0mg 20.2mg 22%
Folate 1µg 83µg 21%
Manganese 0.008mg 0.395mg 17%
Calories 318kcal 22kcal 15%
Vitamin A 0µg 131µg 15%
Vitamin B6 0.003mg 0.171mg 13%
Vitamin B1 0.001mg 0.162mg 13%
Calcium 3mg 108mg 11%
Vitamin E 0mg 1.62mg 11%
Fiber 0.1g 2.7g 10%
Vitamin B2 0.001mg 0.129mg 10%
Phosphorus 8mg 73mg 9%
Zinc 0.04mg 0.77mg 7%
Vitamin B3 0.078mg 1.221mg 7%
Copper 0.097mg 0.042mg 6%
Potassium 5mg 196mg 6%
Vitamin B5 0.005mg 0.322mg 6%
Magnesium 2mg 22mg 5%
Choline 0.1mg 18.3mg 3%
Protein 1.8g 3.17g 3%
Sodium 80mg 33mg 2%
Selenium 1.7µg 1µg 1%
Polyunsaturated fat 0.047g 0.13g 1%
Fats 0.2g 0.49g 0%
Net carbs 81.2g 0.15g N/A
Sugar 57.56g 0.38g N/A
Saturated fat 0.056g 0.05g 0%
Monounsaturated fat 0.08g 0.026g 0%
Tryptophan 0mg 0.043mg 0%
Threonine 0.035mg 0.106mg 0%
Isoleucine 0.028mg 0.104mg 0%
Leucine 0.066mg 0.17mg 0%
Lysine 0.077mg 0.198mg 0%
Methionine 0.015mg 0.048mg 0%
Phenylalanine 0.042mg 0.128mg 0%
Valine 0.05mg 0.153mg 0%
Histidine 0.017mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +2752.6%
Contains more ProteinProtein +76.1%
Contains more FatsFats +145%
Contains more WaterWater +464.3%
Contains more OtherOther +213.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Rapini
Rapini
2
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 +207.7%
Contains less Sat. FatSaturated fat -10.7%
Contains more Poly. FatPolyunsaturated fat +176.6%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.