Matzo vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between matzo and rapini
- Matzo has more selenium, vitamin B1, vitamin B3, iron, vitamin B2, and manganese; however, rapini is higher in vitamin K, vitamin A, vitamin C, and folate.
- Rapini covers your daily need for vitamin K, 186% more than matzo.
- Matzo has 37 times more selenium than rapini. While matzo has 36.9µg of selenium, rapini has only 1µg.
These are the specific foods used in this comparison Crackers, matzo, plain and Broccoli raab, raw.
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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.
| Contains more MagnesiumMagnesium | +13.6% |
| Contains more IronIron | +47.7% |
| Contains more CopperCopper | +42.9% |
| Contains more PhosphorusPhosphorus | +21.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +64.6% |
| Contains more SeleniumSelenium | +3590% |
| Contains more CalciumCalcium | +730.8% |
| Contains more PotassiumPotassium | +75% |
| Contains more ZincZinc | +13.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +138.9% |
| Contains more Vitamin B2Vitamin B2 | +125.6% |
| Contains more Vitamin B3Vitamin B3 | +218.8% |
| Contains more Vitamin B5Vitamin B5 | +37.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin B6Vitamin B6 | +48.7% |
| Contains more Vitamin KVitamin K | +74566.7% |
| Contains more FolateFolate | +388.2% |
| Contains more CholineCholine | +69.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 224µg | 186% |
| Selenium | 36.9µg | 1µg | 65% |
| Carbs | 83.7g | 2.85g | 27% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Calories | 395kcal | 22kcal | 19% |
| Vitamin B1 | 0.387mg | 0.162mg | 19% |
| Folate | 17µg | 83µg | 17% |
| Vitamin B3 | 3.892mg | 1.221mg | 17% |
| Vitamin A | 0µg | 131µg | 15% |
| Protein | 10g | 3.17g | 14% |
| Iron | 3.16mg | 2.14mg | 13% |
| Vitamin B2 | 0.291mg | 0.129mg | 12% |
| Manganese | 0.65mg | 0.395mg | 11% |
| Vitamin E | 0.06mg | 1.62mg | 10% |
| Calcium | 13mg | 108mg | 10% |
| Vitamin B6 | 0.115mg | 0.171mg | 4% |
| Polyunsaturated fat | 0.603g | 0.13g | 3% |
| Phosphorus | 89mg | 73mg | 2% |
| Copper | 0.06mg | 0.042mg | 2% |
| Potassium | 112mg | 196mg | 2% |
| Vitamin B5 | 0.443mg | 0.322mg | 2% |
| Choline | 10.8mg | 18.3mg | 1% |
| Fats | 1.4g | 0.49g | 1% |
| Saturated fat | 0.226g | 0.05g | 1% |
| Magnesium | 25mg | 22mg | 1% |
| Sodium | 0mg | 33mg | 1% |
| Zinc | 0.68mg | 0.77mg | 1% |
| Fiber | 3g | 2.7g | 1% |
| Net carbs | 80.7g | 0.15g | N/A |
| Sugar | 0.29g | 0.38g | N/A |
| Monounsaturated fat | 0.127g | 0.026g | 0% |
| Tryptophan | 0.116mg | 0.043mg | 0% |
| Threonine | 0.267mg | 0.106mg | 0% |
| Isoleucine | 0.371mg | 0.104mg | 0% |
| Leucine | 0.692mg | 0.17mg | 0% |
| Lysine | 0.193mg | 0.198mg | 0% |
| Methionine | 0.176mg | 0.048mg | 0% |
| Phenylalanine | 0.494mg | 0.128mg | 0% |
| Valine | 0.42mg | 0.153mg | 0% |
| Histidine | 0.213mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +215.5% |
| Contains more FatsFats | +185.7% |
| Contains more CarbsCarbs | +2836.8% |
| Contains more WaterWater | +2052.3% |
| Contains more OtherOther | +56.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +388.5% |
| Contains more Poly. FatPolyunsaturated fat | +363.8% |
| Contains less Sat. FatSaturated fat | -77.9% |
