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  6. Pasta vs. Rapini

Pasta vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between pasta and rapini

  • Pasta has more vitamin B12 and copper; however, rapini is richer in vitamin A, vitamin C, iron, vitamin B6, calcium, manganese, and potassium.
  • Rapini covers your daily vitamin A needs 52% more than pasta.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of rapini is 32.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Broccoli raab, raw.

Infographic

Pasta 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.
Pasta
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 +121.4%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +716.7%
Contains more IronIron +87.7%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +76.3%

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.
Pasta
Pasta
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Rapini
Rapini
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2083.3%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +402.9%
Contains more FolateFolate +29.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin C 0mg 20.2mg 22%
Vitamin A 6µg 131µg 14%
Iron 1.14mg 2.14mg 13%
Cholesterol 33mg 0mg 11%
Fiber 2.7g 11%
Vitamin E 1.62mg 11%
Vitamin B6 0.034mg 0.171mg 11%
Calcium 6mg 108mg 10%
Carbs 24.93g 2.85g 7%
Manganese 0.224mg 0.395mg 7%
Copper 0.093mg 0.042mg 6%
Vitamin B12 0.14µg 0µg 6%
Calories 131kcal 22kcal 5%
Potassium 24mg 196mg 5%
Folate 64µg 83µg 5%
Protein 5.15g 3.17g 4%
Vitamin B1 0.209mg 0.162mg 4%
Vitamin B5 0.183mg 0.322mg 3%
Choline 18.3mg 3%
Zinc 0.56mg 0.77mg 2%
Selenium 1µg 2%
Vitamin B2 0.15mg 0.129mg 2%
Polyunsaturated fat 0.429g 0.13g 2%
Fats 1.05g 0.49g 1%
Magnesium 18mg 22mg 1%
Phosphorus 63mg 73mg 1%
Sodium 6mg 33mg 1%
Vitamin B3 0.992mg 1.221mg 1%
Protein per 100 calories 3.9g 14g N/A
Calories per 10 g protein 254kcal 69kcal N/A
Weight per 100 calories 76g 455g N/A
Net carbs 24.93g 0.15g N/A
Sugar 0.38g N/A
Saturated fat 0.15g 0.05g 0%
Monounsaturated fat 0.124g 0.026g 0%
Tryptophan 0.065mg 0.043mg 0%
Threonine 0.134mg 0.106mg 0%
Isoleucine 0.197mg 0.104mg 0%
Leucine 0.348mg 0.17mg 0%
Lysine 0.097mg 0.198mg 0%
Methionine 0.079mg 0.048mg 0%
Phenylalanine 0.247mg 0.128mg 0%
Valine 0.217mg 0.153mg 0%
Histidine 0.103mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Rapini
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 ProteinProtein +62.5%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +774.7%
Contains more WaterWater +35%
Contains more OtherOther +203.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Rapini
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 +376.9%
Contains more Poly. FatPolyunsaturated fat +230%
Contains less Sat. FatSaturated fat -66.7%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.