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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, and magnesium, yet rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for 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.
  • Peanut butter has a lower glycemic index than rapini.

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

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Rapini
2
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 MagnesiumMagnesium +663.6%
Contains more PotassiumPotassium +184.7%
Contains more CopperCopper +904.8%
Contains more ZincZinc +226%
Contains more PhosphorusPhosphorus +358.9%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +321.5%
Contains more SeleniumSelenium +310%
Contains more CalciumCalcium +120.4%
Contains more IronIron +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.
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +461.7%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B3Vitamin B3 +973.9%
Contains more Vitamin B5Vitamin B5 +253.1%
Contains more Vitamin B6Vitamin B6 +157.9%
Contains more CholineCholine +244.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +74566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +600.6%
Contains more FatsFats +10381.6%
Contains more CarbsCarbs +682.8%
Contains more OtherOther +207.4%
Contains more WaterWater +7424.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +99673.1%
Contains more Poly. FatPolyunsaturated fat +9542.3%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
1
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 StarchStarch +∞%
Contains more SucroseSucrose +9218.2%
Contains more GlucoseGlucose +30%
Contains more FructoseFructose +41.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 DV% diff.
Vitamin K 0.3µg 224µg 186%
Polyunsaturated fat 12.535g 0.13g 83%
Fats 51.36g 0.49g 78%
Vitamin B3 13.112mg 1.221mg 74%
Monounsaturated fat 25.941g 0.026g 65%
Manganese 1.665mg 0.395mg 55%
Vitamin E 9.1mg 1.62mg 50%
Saturated fat 10.325g 0.05g 47%
Copper 0.422mg 0.042mg 42%
Protein 22.21g 3.17g 38%
Phosphorus 335mg 73mg 37%
Magnesium 168mg 22mg 35%
Calories 598kcal 22kcal 29%
Vitamin C 0mg 20.2mg 22%
Vitamin B6 0.441mg 0.171mg 21%
Vitamin B5 1.137mg 0.322mg 16%
Zinc 2.51mg 0.77mg 16%
Vitamin A 0µg 131µg 15%
Potassium 558mg 196mg 11%
Fiber 5g 2.7g 9%
Choline 63mg 18.3mg 8%
Calcium 49mg 108mg 6%
Selenium 4.1µg 1µg 6%
Carbs 22.31g 2.85g 6%
Vitamin B2 0.192mg 0.129mg 5%
Iron 1.74mg 2.14mg 5%
Sodium 17mg 33mg 1%
Starch 3.56g 1%
Vitamin B1 0.15mg 0.162mg 1%
Folate 87µg 83µg 1%
Net carbs 17.31g 0.15g N/A
Sugar 10.49g 0.38g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.043mg 0%
Threonine 0.525mg 0.106mg 0%
Isoleucine 0.616mg 0.104mg 0%
Leucine 1.546mg 0.17mg 0%
Lysine 0.681mg 0.198mg 0%
Methionine 0.265mg 0.048mg 0%
Phenylalanine 1.202mg 0.128mg 0%
Valine 0.782mg 0.153mg 0%
Histidine 0.557mg 0.066mg 0%
Fructose 0.12g 0.17g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
71%
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.