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  6. Shark raw vs. Rapini

Shark raw vs. Rapini — In-Depth Nutrition Comparison

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Differences between Shark raw and Rapini

  • Shark raw has more Selenium, Vitamin B12, Phosphorus, and Vitamin B6, while Rapini has more Vitamin K, Vitamin C, Folate, Manganese, and Iron.
  • Rapini's daily need coverage for Vitamin K is 187% higher.
  • The amount of Cholesterol in Rapini is lower.

The food types used in this comparison are Fish, shark, mixed species, raw and Broccoli raab, raw.

Infographic

Shark raw 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.
Shark raw
Shark raw
3
:
7
Rapini
Rapini
Contains more Magnesium +122.7%
Contains more Phosphorus +187.7%
Contains more Selenium +3550%
Contains more Calcium +217.6%
Contains more Iron +154.8%
Contains more Potassium +22.5%
Contains less Sodium -58.2%
Contains more Zinc +79.1%
Contains more Copper +27.3%
Contains more Manganese +2533.3%
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +122.7%
Contains more Phosphorus +187.7%
Contains more Selenium +3550%
Contains more Calcium +217.6%
Contains more Iron +154.8%
Contains more Potassium +22.5%
Contains less Sodium -58.2%
Contains more Zinc +79.1%
Contains more Copper +27.3%
Contains more Manganese +2533.3%

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.
Shark raw
Shark raw
5
:
7
Rapini
Rapini
Contains more Vitamin D +∞%
Contains more Vitamin B3 +140.6%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B6 +133.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1025.3%
Contains more Vitamin E +62%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +108.1%
Contains more Folate +2666.7%
Contains more Vitamin K +223900%
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 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 D +∞%
Contains more Vitamin B3 +140.6%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B6 +133.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1025.3%
Contains more Vitamin E +62%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B2 +108.1%
Contains more Folate +2666.7%
Contains more Vitamin K +223900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark raw
Shark raw
2
:
3
Rapini
Rapini
Contains more Protein +561.8%
Contains more Fats +820.4%
Contains more Carbs +∞%
Contains more Water +25.8%
Equal in Other - 0.94
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +561.8%
Contains more Fats +820.4%
Contains more Carbs +∞%
Contains more Water +25.8%
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark raw
Shark raw
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +6853.8%
Contains more Polyunsaturated fat +819.2%
Contains less Saturated Fat -94.6%
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +6853.8%
Contains more Polyunsaturated fat +819.2%
Contains less Saturated Fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Rapini Opinion
Net carbs 0g 0.15g Rapini
Protein 20.98g 3.17g Shark raw
Fats 4.51g 0.49g Shark raw
Carbs 0g 2.85g Rapini
Calories 130kcal 22kcal Shark raw
Fructose 0.17g Rapini
Sugar 0g 0.38g Shark raw
Fiber 0g 2.7g Rapini
Calcium 34mg 108mg Rapini
Iron 0.84mg 2.14mg Rapini
Magnesium 49mg 22mg Shark raw
Phosphorus 210mg 73mg Shark raw
Potassium 160mg 196mg Rapini
Sodium 79mg 33mg Rapini
Zinc 0.43mg 0.77mg Rapini
Copper 0.033mg 0.042mg Rapini
Manganese 0.015mg 0.395mg Rapini
Selenium 36.5µg 1µg Shark raw
Vitamin A 233IU 2622IU Rapini
Vitamin A RAE 70µg 131µg Rapini
Vitamin E 1mg 1.62mg Rapini
Vitamin D 24IU 0IU Shark raw
Vitamin D 0.6µg 0µg Shark raw
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.042mg 0.162mg Rapini
Vitamin B2 0.062mg 0.129mg Rapini
Vitamin B3 2.938mg 1.221mg Shark raw
Vitamin B5 0.695mg 0.322mg Shark raw
Vitamin B6 0.4mg 0.171mg Shark raw
Folate 3µg 83µg Rapini
Vitamin B12 1.49µg 0µg Shark raw
Vitamin K 0.1µg 224µg Rapini
Tryptophan 0.235mg 0.043mg Shark raw
Threonine 0.92mg 0.106mg Shark raw
Isoleucine 0.967mg 0.104mg Shark raw
Leucine 1.705mg 0.17mg Shark raw
Lysine 1.926mg 0.198mg Shark raw
Methionine 0.621mg 0.048mg Shark raw
Phenylalanine 0.819mg 0.128mg Shark raw
Valine 1.081mg 0.153mg Shark raw
Histidine 0.618mg 0.066mg Shark raw
Cholesterol 51mg 0mg Rapini
Saturated Fat 0.925g 0.05g Rapini
Omega-3 - DHA 0.527g 0g Shark raw
Omega-3 - EPA 0.316g 0g Shark raw
Omega-3 - DPA 0.109g 0g Shark raw
Monounsaturated Fat 1.808g 0.026g Shark raw
Polyunsaturated fat 1.195g 0.13g Shark raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
86%
Rapini
Minerals Daily Need Coverage Score
41%
Shark raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.875g)
Which food is richer in minerals?
?
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.
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.