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Spread vs. Rapini — In-Depth Nutrition Comparison

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How are spread and rapini different?

  • Spread is higher in vitamin B12 and selenium; however, rapini is richer in vitamin K, vitamin A, vitamin C, folate, iron, and manganese.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Rapini has less saturated fat.
  • Spread has a lower glycemic index (0) than rapini (32).

Sandwich spread, pork, beef and Broccoli raab, raw are the varieties used in this article.

Infographic

Spread 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.
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Rapini
7
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 CopperCopper +209.5%
Contains more ZincZinc +32.5%
Contains more SeleniumSelenium +870%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +170.9%
Contains more PhosphorusPhosphorus +23.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1419.2%

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.
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +240.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +403.8%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin KVitamin K +13900%
Contains more FolateFolate +4050%
~equal in Vitamin E ~1.62mg
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B2 ~0.129mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +141.6%
Contains more FatsFats +3438.8%
Contains more CarbsCarbs +318.9%
Contains more OtherOther +195.7%
Contains more WaterWater +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +29069.2%
Contains more Poly. FatPolyunsaturated fat +1873.1%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Rapini DV% diff.
Vitamin K 1.6µg 224µg 185%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 33mg 43%
Saturated fat 5.977g 0.05g 27%
Fats 17.34g 0.49g 26%
Vitamin C 0mg 20.2mg 22%
Folate 2µg 83µg 20%
Monounsaturated fat 7.584g 0.026g 19%
Iron 0.79mg 2.14mg 17%
Selenium 9.7µg 1µg 16%
Polyunsaturated fat 2.565g 0.13g 16%
Manganese 0.026mg 0.395mg 16%
Cholesterol 38mg 0mg 13%
Vitamin A 26µg 131µg 12%
Calories 235kcal 22kcal 11%
Copper 0.13mg 0.042mg 10%
Fiber 0.2g 2.7g 10%
Calcium 12mg 108mg 10%
Protein 7.66g 3.17g 9%
Choline 62.3mg 18.3mg 8%
Vitamin B6 0.12mg 0.171mg 4%
Magnesium 8mg 22mg 3%
Potassium 110mg 196mg 3%
Carbs 11.94g 2.85g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 1.73mg 1.221mg 3%
Phosphorus 59mg 73mg 2%
Zinc 1.02mg 0.77mg 2%
Vitamin B5 0.43mg 0.322mg 2%
Vitamin B1 0.172mg 0.162mg 1%
Vitamin E 1.74mg 1.62mg 1%
Net carbs 11.74g 0.15g N/A
Sugar 0g 0.38g N/A
Vitamin B2 0.134mg 0.129mg 0%
Tryptophan 0.082mg 0.043mg 0%
Threonine 0.334mg 0.106mg 0%
Isoleucine 0.334mg 0.104mg 0%
Leucine 0.6mg 0.17mg 0%
Lysine 0.663mg 0.198mg 0%
Methionine 0.196mg 0.048mg 0%
Phenylalanine 0.301mg 0.128mg 0%
Valine 0.356mg 0.153mg 0%
Histidine 0.279mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Spread
71%
Rapini
Minerals Daily Need Coverage Score
33%
Spread
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 32)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 980mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 5.927g)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.