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  6. Peanut butter vs. Rapini

Peanut butter vs. Rapini — In-Depth Nutrition Comparison

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The main differences between Peanut butter and Rapini

  • Peanut butter is richer in Vitamin B3, Manganese, Vitamin E , Copper, Phosphorus, Magnesium, and Vitamin B6, yet Rapini is richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Rapini is 186% higher.
  • Peanut butter contains 207 times more Saturated Fat than Rapini. Peanut butter contains 10.325g of Saturated Fat, while Rapini contains 0.05g.

Food types used in this article are Peanut butter, smooth style, without salt and Broccoli raab, raw.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
8
:
2
Rapini
Rapini
Contains more Magnesium +663.6%
Contains more Phosphorus +358.9%
Contains more Potassium +184.7%
Contains less Sodium -48.5%
Contains more Zinc +226%
Contains more Copper +904.8%
Contains more Manganese +321.5%
Contains more Selenium +310%
Contains more Calcium +120.4%
Contains more Iron +23%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +663.6%
Contains more Phosphorus +358.9%
Contains more Potassium +184.7%
Contains less Sodium -48.5%
Contains more Zinc +226%
Contains more Copper +904.8%
Contains more Manganese +321.5%
Contains more Selenium +310%
Contains more Calcium +120.4%
Contains more Iron +23%

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.
Peanut butter
Peanut butter
6
:
4
Rapini
Rapini
Contains more Vitamin E +461.7%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +973.9%
Contains more Vitamin B5 +253.1%
Contains more Vitamin B6 +157.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +74566.7%
Equal in Vitamin B1 - 0.162
Equal in Folate - 83
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin E +461.7%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +973.9%
Contains more Vitamin B5 +253.1%
Contains more Vitamin B6 +157.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +74566.7%
Equal in Vitamin B1 - 0.162
Equal in Folate - 83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Rapini
Rapini
Contains more Protein +600.6%
Contains more Fats +10381.6%
Contains more Carbs +682.8%
Contains more Other +207.4%
Contains more Water +7424.4%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Rapini
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 Protein +600.6%
Contains more Fats +10381.6%
Contains more Carbs +682.8%
Contains more Other +207.4%
Contains more Water +7424.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +99673.1%
Contains more Polyunsaturated fat +9542.3%
Contains less Saturated Fat -99.5%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +99673.1%
Contains more Polyunsaturated fat +9542.3%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
1
Rapini
Rapini
Contains more Starch +∞%
Contains more Sucrose +9218.2%
Contains more Glucose +30%
Contains more Fructose +41.7%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +9218.2%
Contains more Glucose +30%
Contains more Fructose +41.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Rapini Opinion
Net carbs 17.31g 0.15g Peanut butter
Protein 22.21g 3.17g Peanut butter
Fats 51.36g 0.49g Peanut butter
Carbs 22.31g 2.85g Peanut butter
Calories 598kcal 22kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g 0.17g Rapini
Sugar 10.49g 0.38g Rapini
Fiber 5g 2.7g Peanut butter
Calcium 49mg 108mg Rapini
Iron 1.74mg 2.14mg Rapini
Magnesium 168mg 22mg Peanut butter
Phosphorus 335mg 73mg Peanut butter
Potassium 558mg 196mg Peanut butter
Sodium 17mg 33mg Peanut butter
Zinc 2.51mg 0.77mg Peanut butter
Copper 0.422mg 0.042mg Peanut butter
Manganese 1.665mg 0.395mg Peanut butter
Selenium 4.1µg 1µg Peanut butter
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 9.1mg 1.62mg Peanut butter
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.15mg 0.162mg Rapini
Vitamin B2 0.192mg 0.129mg Peanut butter
Vitamin B3 13.112mg 1.221mg Peanut butter
Vitamin B5 1.137mg 0.322mg Peanut butter
Vitamin B6 0.441mg 0.171mg Peanut butter
Folate 87µg 83µg Peanut butter
Vitamin K 0.3µg 224µg Rapini
Tryptophan 0.231mg 0.043mg Peanut butter
Threonine 0.525mg 0.106mg Peanut butter
Isoleucine 0.616mg 0.104mg Peanut butter
Leucine 1.546mg 0.17mg Peanut butter
Lysine 0.681mg 0.198mg Peanut butter
Methionine 0.265mg 0.048mg Peanut butter
Phenylalanine 1.202mg 0.128mg Peanut butter
Valine 0.782mg 0.153mg Peanut butter
Histidine 0.557mg 0.066mg Peanut butter
Trans Fat 0.075g 0g Rapini
Saturated Fat 10.325g 0.05g Rapini
Monounsaturated Fat 25.941g 0.026g Peanut butter
Polyunsaturated fat 12.535g 0.13g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

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

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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
62%
Peanut butter
86%
Rapini
Minerals Daily Need Coverage Score
84%
Peanut butter
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 10.11g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 10.275g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.4)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.