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Steak vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between steak and rapini

  • Steak has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3; however, rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily need for vitamin K, 185% more than steak.
  • Rapini has less cholesterol.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Broccoli raab, raw.

Infographic

Steak 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.
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Rapini
3
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 PotassiumPotassium +42.3%
Contains more IronIron +12.1%
Contains more CopperCopper +102.4%
Contains more ZincZinc +723.4%
Contains more PhosphorusPhosphorus +123.3%
Contains more SeleniumSelenium +3080%
Contains more CalciumCalcium +800%
Contains less SodiumSodium -43.1%
~equal in Magnesium ~22mg

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.
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Rapini
8
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 B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +321.7%
Contains more Vitamin B6Vitamin B6 +192.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1771.4%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin KVitamin K +13900%
Contains more FolateFolate +1283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 ProteinProtein +683.9%
Contains more FatsFats +3781.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.5%
Contains more OtherOther +74.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +35173.1%
Contains more Poly. FatPolyunsaturated fat +589.2%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Rapini DV% diff.
Vitamin K 1.6µg 224µg 185%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 1µg 56%
Zinc 6.34mg 0.77mg 51%
Protein 24.85g 3.17g 43%
Saturated fat 8.443g 0.05g 38%
Fats 19.02g 0.49g 29%
Cholesterol 78mg 0mg 26%
Vitamin B6 0.5mg 0.171mg 25%
Vitamin B3 5.149mg 1.221mg 25%
Monounsaturated fat 9.171g 0.026g 23%
Vitamin C 0mg 20.2mg 22%
Folate 6µg 83µg 19%
Manganese 0.395mg 17%
Vitamin A 7µg 131µg 14%
Vitamin B2 0.301mg 0.129mg 13%
Phosphorus 163mg 73mg 13%
Calories 271kcal 22kcal 12%
Fiber 0g 2.7g 11%
Vitamin E 1.62mg 11%
Calcium 12mg 108mg 10%
Vitamin B1 0.074mg 0.162mg 7%
Vitamin B5 0.322mg 6%
Copper 0.085mg 0.042mg 5%
Polyunsaturated fat 0.896g 0.13g 5%
Iron 2.4mg 2.14mg 3%
Choline 18.3mg 3%
Potassium 279mg 196mg 2%
Sodium 58mg 33mg 1%
Carbs 0g 2.85g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 0.15g N/A
Magnesium 23mg 22mg 0%
Sugar 0g 0.38g N/A
Tryptophan 0.278mg 0.043mg 0%
Threonine 1.171mg 0.106mg 0%
Isoleucine 1.157mg 0.104mg 0%
Leucine 2.142mg 0.17mg 0%
Lysine 2.38mg 0.198mg 0%
Methionine 0.672mg 0.048mg 0%
Phenylalanine 0.997mg 0.128mg 0%
Valine 1.242mg 0.153mg 0%
Histidine 0.931mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
45%
Steak
71%
Rapini
Minerals Daily Need Coverage Score
59%
Steak
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 8.393g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.