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Meatball vs. Rapini — In-Depth Nutrition Comparison

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How are meatball and rapini different?

  • Meatball is richer in copper, vitamin B1, vitamin B12, phosphorus, choline, and zinc, while rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily need for vitamin K, 187% more than meatball.
  • Rapini is lower in sodium.
  • Rapini has a higher glycemic index (32) than meatball (0).

Meatballs, meatless and Broccoli raab, raw types were used in this article.

Infographic

Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Rapini
5
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 +1581%
Contains more ZincZinc +133.8%
Contains more PhosphorusPhosphorus +371.2%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +332%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +25%
~equal in Potassium ~196mg
~equal in Iron ~2.14mg

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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Rapini
3
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 B1Vitamin B1 +479%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +383.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~1.62mg
~equal in Vitamin D ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Meatball Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Copper 0.706mg 0.042mg 74%
Vitamin B1 0.938mg 0.162mg 65%
Vitamin B12 1.5µg 0µg 63%
Phosphorus 344mg 73mg 39%
Protein 21g 3.17g 36%
Polyunsaturated fat 4.666g 0.13g 30%
Vitamin C 0mg 20.2mg 22%
Sodium 550mg 33mg 22%
Manganese 0.395mg 17%
Vitamin A 0µg 131µg 15%
Choline 88.4mg 18.3mg 13%
Fats 9g 0.49g 13%
Zinc 1.8mg 0.77mg 9%
Calories 197kcal 22kcal 9%
Vitamin B3 2.5mg 1.221mg 8%
Fiber 4.6g 2.7g 8%
Calcium 25mg 108mg 8%
Saturated fat 1.425g 0.05g 6%
Vitamin B2 0.213mg 0.129mg 6%
Monounsaturated fat 2.188g 0.026g 5%
Vitamin B5 0.5mg 0.322mg 4%
Vitamin B6 0.2mg 0.171mg 2%
Carbs 8g 2.85g 2%
Vitamin E 1.73mg 1.62mg 1%
Folate 78µg 83µg 1%
Magnesium 18mg 22mg 1%
Net carbs 3.4g 0.15g N/A
Potassium 180mg 196mg 0%
Iron 2.16mg 2.14mg 0%
Sugar 1.25g 0.38g N/A
Selenium 0.8µg 1µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 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 +562.5%
Contains more FatsFats +1736.7%
Contains more CarbsCarbs +180.7%
Contains more OtherOther +325.5%
Contains more WaterWater +59.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 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 +8315.4%
Contains more Poly. FatPolyunsaturated fat +3489.2%
Contains less Sat. FatSaturated fat -96.5%

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.