Wafer vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between wafer and rapini
- Wafer has more copper, iron, manganese, vitamin B2, 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 wafer.
- Wafer has 85 times more saturated fat than rapini. While wafer has 4.241g of saturated fat, rapini has only 0.05g.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers 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.
| Contains more MagnesiumMagnesium | +140.9% |
| Contains more IronIron | +87.4% |
| Contains more CopperCopper | +1002.4% |
| Contains more ZincZinc | +41.6% |
| Contains more PhosphorusPhosphorus | +80.8% |
| Contains more ManganeseManganese | +76.2% |
| Contains more SeleniumSelenium | +470% |
| Contains more CalciumCalcium | +248.4% |
| Contains less SodiumSodium | -94.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +106.2% |
| Contains more Vitamin B3Vitamin B3 | +134.1% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4266.7% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B6Vitamin B6 | +235.3% |
| Contains more Vitamin KVitamin K | +9233.3% |
| Contains more FolateFolate | +76.6% |
| Contains more CholineCholine | +28% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +108.2% |
| Contains more FatsFats | +2798% |
| Contains more CarbsCarbs | +2450.9% |
| Contains more OtherOther | +112.8% |
| Contains more WaterWater | +1956.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18611.5% |
| Contains more Poly. FatPolyunsaturated fat | +3094.6% |
| Contains less Sat. FatSaturated fat | -98.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 2.4µg | 224µg | 185% |
| Copper | 0.463mg | 0.042mg | 47% |
| Polyunsaturated fat | 4.153g | 0.13g | 27% |
| Sodium | 580mg | 33mg | 24% |
| Carbs | 72.7g | 2.85g | 23% |
| Iron | 4.01mg | 2.14mg | 23% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Calories | 433kcal | 22kcal | 21% |
| Fats | 14.2g | 0.49g | 21% |
| Saturated fat | 4.241g | 0.05g | 19% |
| Vitamin A | 3µg | 131µg | 14% |
| Manganese | 0.696mg | 0.395mg | 13% |
| Monounsaturated fat | 4.865g | 0.026g | 12% |
| Vitamin B2 | 0.266mg | 0.129mg | 11% |
| Vitamin B3 | 2.858mg | 1.221mg | 10% |
| Folate | 47µg | 83µg | 9% |
| Vitamin B6 | 0.051mg | 0.171mg | 9% |
| Selenium | 5.7µg | 1µg | 9% |
| Phosphorus | 132mg | 73mg | 8% |
| Calcium | 31mg | 108mg | 8% |
| Protein | 6.6g | 3.17g | 7% |
| Magnesium | 53mg | 22mg | 7% |
| Vitamin E | 0.72mg | 1.62mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Fiber | 3.4g | 2.7g | 3% |
| Zinc | 1.09mg | 0.77mg | 3% |
| Vitamin B1 | 0.203mg | 0.162mg | 3% |
| Vitamin B5 | 0.381mg | 0.322mg | 1% |
| Choline | 14.3mg | 18.3mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 0.15g | N/A |
| Potassium | 210mg | 196mg | 0% |
| Sugar | 37.43g | 0.38g | N/A |
| Tryptophan | 0.096mg | 0.043mg | 0% |
| Threonine | 0.22mg | 0.106mg | 0% |
| Isoleucine | 0.261mg | 0.104mg | 0% |
| Leucine | 0.447mg | 0.17mg | 0% |
| Lysine | 0.281mg | 0.198mg | 0% |
| Methionine | 0.105mg | 0.048mg | 0% |
| Phenylalanine | 0.308mg | 0.128mg | 0% |
| Valine | 0.323mg | 0.153mg | 0% |
| Histidine | 0.128mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
71%
Minerals Daily Need Coverage Score
65%
27%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rapini is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 37.05g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 547mg)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 4.191g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
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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.