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Pizza vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between pizza and rapini

  • Pizza is higher in selenium, phosphorus, vitamin B1, vitamin B12, and vitamin B3, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily vitamin K needs 181% more than pizza.
  • The amount of saturated fat in rapini is lower.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Broccoli raab, raw.

Infographic

Pizza 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.
Pizza
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 CalciumCalcium +74.1%
Contains more IronIron +15.9%
Contains more CopperCopper +150%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +195.9%
Contains more SeleniumSelenium +1890%
Contains more PotassiumPotassium +14%
Contains less SodiumSodium -94.5%
~equal in Magnesium ~22mg
~equal in Manganese ~0.395mg

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.
Pizza
5
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Rapini
7
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 B1Vitamin B1 +140.7%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin AVitamin A +89.9%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more Vitamin KVitamin K +3243.3%
Contains more CholineCholine +11.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +259.3%
Contains more FatsFats +1877.6%
Contains more CarbsCarbs +1069.5%
Contains more OtherOther +157.4%
Contains more WaterWater +114.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 +9930.8%
Contains more Poly. FatPolyunsaturated fat +1193.1%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Rapini
0
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 +81.8%
Contains more GlucoseGlucose +680%
Contains more FructoseFructose +488.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Rapini DV% diff.
Vitamin K 6.7µg 224µg 181%
Selenium 19.9µg 1µg 34%
Sodium 598mg 33mg 25%
Vitamin C 1.4mg 20.2mg 21%
Phosphorus 216mg 73mg 20%
Saturated fat 4.465g 0.05g 20%
Vitamin B1 0.39mg 0.162mg 19%
Vitamin B12 0.42µg 0µg 18%
Vitamin B3 3.825mg 1.221mg 16%
Protein 11.39g 3.17g 16%
Fats 9.69g 0.49g 14%
Calories 266kcal 22kcal 12%
Starch 26.95g 11%
Carbs 33.33g 2.85g 10%
Polyunsaturated fat 1.681g 0.13g 10%
Calcium 188mg 108mg 8%
Vitamin A 69µg 131µg 7%
Vitamin B6 0.08mg 0.171mg 7%
Copper 0.105mg 0.042mg 7%
Monounsaturated fat 2.608g 0.026g 6%
Vitamin B5 0.322mg 6%
Cholesterol 17mg 0mg 6%
Zinc 1.34mg 0.77mg 5%
Vitamin E 0.83mg 1.62mg 5%
Vitamin B2 0.195mg 0.129mg 5%
Iron 2.48mg 2.14mg 4%
Folate 93µg 83µg 3%
Fiber 2.3g 2.7g 2%
Manganese 0.36mg 0.395mg 2%
Fructose 1g 0.17g 1%
Potassium 172mg 196mg 1%
Net carbs 31.03g 0.15g N/A
Magnesium 24mg 22mg 0%
Sugar 3.58g 0.38g N/A
Trans fat 0.241g 0g N/A
Choline 16.4mg 18.3mg 0%
Tryptophan 0.043mg 0%
Threonine 0.41mg 0.106mg 0%
Isoleucine 0.564mg 0.104mg 0%
Leucine 1.139mg 0.17mg 0%
Lysine 0.77mg 0.198mg 0%
Methionine 0.264mg 0.048mg 0%
Phenylalanine 0.664mg 0.128mg 0%
Valine 0.72mg 0.153mg 0%
Histidine 0.355mg 0.066mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza 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
33%
Pizza
71%
Rapini
Minerals Daily Need Coverage Score
58%
Pizza
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.415g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 28)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.4)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.