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Pico de gallo vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and rapini

  • Pico de gallo has less vitamin A, iron, vitamin C, and calcium than rapini.
  • Rapini covers your daily need for vitamin A, 46% more than pico de gallo.
  • Pico de gallo has 16 times more sugar than rapini. While pico de gallo has 6.25g of sugar, rapini has only 0.38g.

These are the specific foods used in this comparison PACE, Pico De Gallo and Broccoli raab, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Rapini
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -93%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +431.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Rapini
3
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 CarbsCarbs +229.1%
Contains more OtherOther +178.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~92.55g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Rapini DV% diff.
Vitamin K 224µg 187%
Iron 0mg 2.14mg 27%
Folate 83µg 21%
Sodium 469mg 33mg 19%
Vitamin C 3.8mg 20.2mg 18%
Manganese 0.395mg 17%
Vitamin A 131µg 15%
Vitamin B1 0.162mg 14%
Vitamin B6 0.171mg 13%
Vitamin E 1.62mg 11%
Calcium 0mg 108mg 11%
Fiber 2.7g 11%
Vitamin B2 0.129mg 10%
Phosphorus 73mg 10%
Vitamin B3 1.221mg 8%
Zinc 0.77mg 7%
Protein 0g 3.17g 6%
Vitamin B5 0.322mg 6%
Potassium 196mg 6%
Magnesium 22mg 5%
Copper 0.042mg 5%
Choline 18.3mg 3%
Carbs 9.38g 2.85g 2%
Selenium 1µg 2%
Polyunsaturated fat 0.13g 1%
Fats 0g 0.49g 1%
Calories 31kcal 22kcal 0%
Net carbs 9.38g 0.15g N/A
Sugar 6.25g 0.38g N/A
Saturated fat 0g 0.05g 0%
Monounsaturated fat 0.026g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
71%
Rapini
Minerals Daily Need Coverage Score
6%
Pico de gallo
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.87g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 436mg)
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 Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.