Surimi vs. Rapini — In-Depth Nutrition Comparison

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A recap on the differences between surimi and rapini

Surimi is higher in vitamin B12, selenium, and phosphorus, yet rapini is higher in vitamin K, vitamin A, iron, vitamin C, folate, manganese, and vitamin B1.
Rapini covers your daily vitamin K needs 187% more than surimi.
The glycemic index of rapini is lower.

Food varieties used in this article are Fish, surimi and Broccoli raab, raw.

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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.

Surimi

Rapini

Contains more MagnesiumMagnesium	+95.5%
Contains more PhosphorusPhosphorus	+286.3%
Contains more SeleniumSelenium	+2710%

Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+75%
Contains more IronIron	+723.1%
Contains more CopperCopper	+31.3%
Contains more ZincZinc	+133.3%
Contains less SodiumSodium	-76.9%
Contains more ManganeseManganese	+3490.9%

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.

Surimi

Rapini

Contains more Vitamin B12Vitamin B12

+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+555%
Contains more Vitamin EVitamin E	+157.1%
Contains more Vitamin B1Vitamin B1	+710%
Contains more Vitamin B2Vitamin B2	+514.3%
Contains more Vitamin B3Vitamin B3	+455%
Contains more Vitamin B5Vitamin B5	+360%
Contains more Vitamin B6Vitamin B6	+470%
Contains more Vitamin KVitamin K	+223900%
Contains more FolateFolate	+4050%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.1µg	224µg	187%
Vitamin B12	1.6µg	0µg	67%
Selenium	28.1µg	1µg	49%
Phosphorus	282mg	73mg	30%
Protein	15.18g	3.17g	24%
Iron	0.26mg	2.14mg	24%
Vitamin C	0mg	20.2mg	22%
Folate	2µg	83µg	20%
Manganese	0.011mg	0.395mg	17%
Vitamin A	20µg	131µg	12%
Vitamin B1	0.02mg	0.162mg	12%
Fiber	0g	2.7g	11%
Vitamin B6	0.03mg	0.171mg	11%
Cholesterol	30mg	0mg	10%
Calcium	9mg	108mg	10%
Vitamin B2	0.021mg	0.129mg	8%
Vitamin E	0.63mg	1.62mg	7%
Vitamin B3	0.22mg	1.221mg	6%
Magnesium	43mg	22mg	5%
Sodium	143mg	33mg	5%
Vitamin B5	0.07mg	0.322mg	5%
Calories	99kcal	22kcal	4%
Zinc	0.33mg	0.77mg	4%
Choline		18.3mg	3%
Potassium	112mg	196mg	2%
Polyunsaturated fat	0.443g	0.13g	2%
Fats	0.9g	0.49g	1%
Carbs	6.85g	2.85g	1%
Copper	0.032mg	0.042mg	1%
Saturated fat	0.191g	0.05g	1%
Protein per 100 calories	15g	14g	N/A
Calories per 10 g protein	65kcal	69kcal	N/A
Weight per 100 calories	101g	455g	N/A
Net carbs	6.85g	0.15g	N/A
Sugar	0g	0.38g	N/A
Monounsaturated fat	0.149g	0.026g	0%
Tryptophan	0.092mg	0.043mg	0%
Threonine	0.734mg	0.106mg	0%
Isoleucine	0.709mg	0.104mg	0%
Leucine	1.202mg	0.17mg	0%
Lysine	1.387mg	0.198mg	0%
Methionine	0.515mg	0.048mg	0%
Phenylalanine	0.595mg	0.128mg	0%
Valine	0.77mg	0.153mg	0%
Histidine	0.35mg	0.066mg	0%
Fructose		0.17g	0%
Omega-3 - EPA	0.157g	0g	N/A
Omega-3 - DHA	0.241g	0g	N/A
Omega-3 - DPA	0.014g	0g	N/A