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  6. Tuna salad vs. Rapini

Tuna salad vs. Rapini — In-Depth Nutrition Comparison

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The main differences between tuna salad and rapini

  • Tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus, yet rapini is richer in vitamin A, vitamin C, folate, manganese, and iron.
  • Daily need coverage for selenium for tuna salad is 73% higher.
  • Rapini contains less sodium.

Food types used in this article are Fish, tuna salad and Broccoli raab, raw.

Infographic

Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Rapini
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 +245.2%
Contains more PhosphorusPhosphorus +143.8%
Contains more SeleniumSelenium +4020%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +535.3%
Contains more PotassiumPotassium +10.1%
Contains more IronIron +114%
Contains more ZincZinc +37.5%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +887.5%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Rapini
Rapini
10
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 B3Vitamin B3 +448.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +818.2%
Contains more Vitamin AVitamin A +445.8%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B2Vitamin B2 +84.3%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more FolateFolate +937.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Rapini DV% diff.
Vitamin K 224µg 187%
Selenium 41.2µg 1µg 73%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 1.221mg 34%
Polyunsaturated fat 4.122g 0.13g 27%
Protein 16.04g 3.17g 26%
Vitamin C 2.2mg 20.2mg 20%
Folate 8µg 83µg 19%
Sodium 402mg 33mg 16%
Phosphorus 178mg 73mg 15%
Manganese 0.04mg 0.395mg 15%
Iron 1mg 2.14mg 14%
Fats 9.26g 0.49g 13%
Vitamin A 24µg 131µg 12%
Vitamin B1 0.031mg 0.162mg 11%
Fiber 0g 2.7g 11%
Copper 0.145mg 0.042mg 11%
Vitamin E 1.62mg 11%
Calcium 17mg 108mg 9%
Calories 187kcal 22kcal 8%
Saturated fat 1.544g 0.05g 7%
Monounsaturated fat 2.887g 0.026g 7%
Vitamin B6 0.081mg 0.171mg 7%
Vitamin B2 0.07mg 0.129mg 5%
Cholesterol 13mg 0mg 4%
Choline 18.3mg 3%
Zinc 0.56mg 0.77mg 2%
Carbs 9.41g 2.85g 2%
Vitamin B5 0.26mg 0.322mg 1%
Potassium 178mg 196mg 1%
Magnesium 19mg 22mg 1%
Net carbs 9.41g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.18mg 0.043mg 0%
Threonine 0.701mg 0.106mg 0%
Isoleucine 0.739mg 0.104mg 0%
Leucine 1.293mg 0.17mg 0%
Lysine 1.457mg 0.198mg 0%
Methionine 0.47mg 0.048mg 0%
Phenylalanine 0.626mg 0.128mg 0%
Valine 0.824mg 0.153mg 0%
Histidine 0.467mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Rapini
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 +406%
Contains more FatsFats +1789.8%
Contains more CarbsCarbs +230.2%
Contains more OtherOther +126.6%
Contains more WaterWater +46.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Rapini
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 +11003.8%
Contains more Poly. FatPolyunsaturated fat +3070.8%
Contains less Sat. FatSaturated fat -96.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.