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  6. Tomato soup vs. Rapini

Tomato soup vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between tomato soup and rapini

  • Rapini is higher than tomato soup in vitamin K, vitamin A, iron, folate, vitamin C, manganese, vitamin B1, calcium, vitamin B6, and vitamin E.
  • Rapini covers your daily vitamin K needs 185% more than tomato soup.

Food varieties used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Broccoli raab, raw.

Infographic

Tomato soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Rapini
Rapini
8
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 +40.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +1250%
Contains more IronIron +637.9%
Contains more CopperCopper +44.8%
Contains more ZincZinc +755.6%
Contains more PhosphorusPhosphorus +386.7%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +489.6%

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.
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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Rapini
Rapini
11
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 CVitamin C +220.6%
Contains more Vitamin AVitamin A +1210%
Contains more Vitamin EVitamin E +852.9%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +1742.9%
Contains more Vitamin B3Vitamin B3 +190.7%
Contains more Vitamin B6Vitamin B6 +307.1%
Contains more Vitamin KVitamin K +14833.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +190.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Rapini DV% diff.
Vitamin K 1.5µg 224µg 185%
Iron 0.29mg 2.14mg 23%
Folate 0µg 83µg 21%
Vitamin C 6.3mg 20.2mg 15%
Manganese 0.067mg 0.395mg 14%
Vitamin A 10µg 131µg 13%
Vitamin B1 0.02mg 0.162mg 12%
Vitamin E 0.17mg 1.62mg 10%
Calcium 8mg 108mg 10%
Vitamin B6 0.042mg 0.171mg 10%
Fiber 0.5g 2.7g 9%
Vitamin B2 0.007mg 0.129mg 9%
Phosphorus 15mg 73mg 8%
Sodium 186mg 33mg 7%
Zinc 0.09mg 0.77mg 6%
Vitamin B5 0.322mg 6%
Vitamin B3 0.42mg 1.221mg 5%
Protein 0.71g 3.17g 5%
Magnesium 7mg 22mg 4%
Potassium 275mg 196mg 2%
Carbs 7.45g 2.85g 2%
Choline 6.3mg 18.3mg 2%
Calories 32kcal 22kcal 1%
Selenium 1.5µg 1µg 1%
Copper 0.029mg 0.042mg 1%
Fats 0.21g 0.49g 0%
Net carbs 6.95g 0.15g N/A
Sugar 4.03g 0.38g N/A
Saturated fat 0.056g 0.05g 0%
Monounsaturated fat 0.067g 0.026g 0%
Polyunsaturated fat 0.077g 0.13g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Rapini
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 CarbsCarbs +161.4%
Contains more OtherOther +14.9%
Contains more ProteinProtein +346.5%
Contains more FatsFats +133.3%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Rapini
Rapini
2
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 +157.7%
Contains less Sat. FatSaturated fat -10.7%
Contains more Poly. FatPolyunsaturated fat +68.8%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.