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Whey vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between whey and rapini

  • Whey has more vitamin B12; however, rapini is richer in vitamin K, vitamin A, iron, vitamin C, folate, manganese, fiber, vitamin E, and vitamin B6.
  • Rapini covers your daily vitamin K needs 187% more than whey.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of rapini is 32.

Specific food types used in this comparison are Whey, sweet, fluid and Broccoli raab, raw.

Infographic

Whey 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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Rapini
9
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 SeleniumSelenium +90%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +129.8%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +3466.7%
Contains more CopperCopper +950%
Contains more ZincZinc +492.3%
Contains more PhosphorusPhosphorus +58.7%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +39400%

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.
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Rapini
9
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 B2Vitamin B2 +22.5%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +20100%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +1550%
Contains more Vitamin B6Vitamin B6 +451.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8200%
Contains more CholineCholine +14.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 CarbsCarbs +80.4%
Contains more ProteinProtein +272.9%
Contains more FatsFats +36.1%
Contains more OtherOther +77.4%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
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 +284.6%
Contains less Sat. FatSaturated fat -78.3%
Contains more Poly. FatPolyunsaturated fat +1081.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Iron 0.06mg 2.14mg 26%
Vitamin C 0.1mg 20.2mg 22%
Folate 1µg 83µg 21%
Manganese 0.001mg 0.395mg 17%
Vitamin A 3µg 131µg 14%
Vitamin B12 0.28µg 0µg 12%
Vitamin B6 0.031mg 0.171mg 11%
Vitamin E 0mg 1.62mg 11%
Fiber 0g 2.7g 11%
Vitamin B1 0.036mg 0.162mg 11%
Vitamin B3 0.074mg 1.221mg 7%
Calcium 47mg 108mg 6%
Zinc 0.13mg 0.77mg 6%
Protein 0.85g 3.17g 5%
Phosphorus 46mg 73mg 4%
Copper 0.004mg 0.042mg 4%
Magnesium 8mg 22mg 3%
Selenium 1.9µg 1µg 2%
Vitamin B2 0.158mg 0.129mg 2%
Potassium 161mg 196mg 1%
Sodium 54mg 33mg 1%
Cholesterol 2mg 0mg 1%
Carbs 5.14g 2.85g 1%
Saturated fat 0.23g 0.05g 1%
Vitamin B5 0.383mg 0.322mg 1%
Polyunsaturated fat 0.011g 0.13g 1%
Calories 27kcal 22kcal 0%
Fats 0.36g 0.49g 0%
Net carbs 5.14g 0.15g N/A
Sugar 5.14g 0.38g N/A
Choline 16mg 18.3mg 0%
Monounsaturated fat 0.1g 0.026g 0%
Tryptophan 0.013mg 0.043mg 0%
Threonine 0.054mg 0.106mg 0%
Isoleucine 0.047mg 0.104mg 0%
Leucine 0.078mg 0.17mg 0%
Lysine 0.068mg 0.198mg 0%
Methionine 0.016mg 0.048mg 0%
Phenylalanine 0.027mg 0.128mg 0%
Valine 0.046mg 0.153mg 0%
Histidine 0.016mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
71%
Rapini
Minerals Daily Need Coverage Score
8%
Whey
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.76g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 11)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3.2)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.