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Minestrone vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between minestrone and rapini?

  • Minestrone has less vitamin A, iron, vitamin C, folate, vitamin B1, manganese, vitamin B6, calcium, and fiber than rapini.
  • Rapini's daily need coverage for vitamin A is 33% higher.
  • Minestrone has 8 times more sodium than rapini. Minestrone has 254mg of sodium, while rapini has 33mg.
  • Rapini has a lower glycemic index than minestrone.

We used Soup, minestrone, canned, prepared with equal volume water and Broccoli raab, raw types in this comparison.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Rapini
9
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 +21.4%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +671.4%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +463.2%
Contains more ZincZinc +148.4%
Contains more PhosphorusPhosphorus +217.4%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +159.9%

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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 +3940%
Contains more Vitamin AVitamin A +167.3%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +212.3%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin B6Vitamin B6 +317.1%
Contains more FolateFolate +453.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Rapini
2
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 FatsFats +112.2%
Contains more CarbsCarbs +63.5%
Contains more OtherOther +27.7%
Contains more ProteinProtein +79.1%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +1015.4%
Contains more Poly. FatPolyunsaturated fat +253.8%
Contains less Sat. FatSaturated fat -78.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin C 0.5mg 20.2mg 22%
Iron 0.38mg 2.14mg 22%
Folate 15µg 83µg 17%
Vitamin B1 0.022mg 0.162mg 12%
Manganese 0.152mg 0.395mg 11%
Vitamin E 1.62mg 11%
Sodium 254mg 33mg 10%
Vitamin B6 0.041mg 0.171mg 10%
Vitamin B2 0.018mg 0.129mg 9%
Vitamin A 49µg 131µg 9%
Fiber 0.4g 2.7g 9%
Calcium 14mg 108mg 9%
Phosphorus 23mg 73mg 7%
Magnesium 3mg 22mg 5%
Vitamin B3 0.391mg 1.221mg 5%
Zinc 0.31mg 0.77mg 4%
Vitamin B5 0.14mg 0.322mg 4%
Choline 18.3mg 3%
Protein 1.77g 3.17g 3%
Potassium 130mg 196mg 2%
Selenium 1µg 2%
Polyunsaturated fat 0.46g 0.13g 2%
Saturated fat 0.23g 0.05g 1%
Monounsaturated fat 0.29g 0.026g 1%
Calories 34kcal 22kcal 1%
Copper 0.051mg 0.042mg 1%
Carbs 4.66g 2.85g 1%
Fats 1.04g 0.49g 1%
Net carbs 4.26g 0.15g N/A
Cholesterol 1mg 0mg 0%
Sugar 0.38g N/A
Tryptophan 0.013mg 0.043mg 0%
Threonine 0.043mg 0.106mg 0%
Isoleucine 0.054mg 0.104mg 0%
Leucine 0.098mg 0.17mg 0%
Lysine 0.076mg 0.198mg 0%
Methionine 0.018mg 0.048mg 0%
Phenylalanine 0.064mg 0.128mg 0%
Valine 0.074mg 0.153mg 0%
Histidine 0.03mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
5%
Minestrone
71%
Rapini
Minerals Daily Need Coverage Score
12%
Minestrone
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 221mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.38g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.4)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.