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  6. White chocolate vs. Rapini

White chocolate vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between white chocolate and rapini

  • White chocolate has more vitamin B12, phosphorus, and vitamin B2; however, rapini is higher in vitamin K, vitamin A, iron, vitamin C, folate, and manganese.
  • Rapini covers your daily need for vitamin K, 179% more than white chocolate.
  • Rapini has less saturated fat.

These are the specific foods used in this comparison Candies, white chocolate and Broccoli raab, raw.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Rapini
Rapini
4
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 CalciumCalcium +84.3%
Contains more PotassiumPotassium +45.9%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +141.1%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +791.7%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +4837.5%
~equal in Zinc ~0.77mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Rapini
Rapini
8
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 +118.6%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.2%
Contains more Vitamin CVitamin C +3940%
Contains more Vitamin AVitamin A +1355.6%
Contains more Vitamin EVitamin E +68.8%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin KVitamin K +2361.5%
Contains more FolateFolate +1085.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Rapini DV% diff.
Vitamin K 9.1µg 224µg 179%
Saturated fat 19.412g 0.05g 88%
Fats 32.09g 0.49g 49%
Calories 539kcal 22kcal 26%
Iron 0.24mg 2.14mg 24%
Monounsaturated fat 9.097g 0.026g 23%
Vitamin B12 0.56µg 0µg 23%
Vitamin C 0.5mg 20.2mg 22%
Carbs 59.24g 2.85g 19%
Folate 7µg 83µg 19%
Manganese 0.008mg 0.395mg 17%
Phosphorus 176mg 73mg 15%
Vitamin A 9µg 131µg 14%
Vitamin B2 0.282mg 0.129mg 12%
Fiber 0.2g 2.7g 10%
Vitamin B6 0.056mg 0.171mg 9%
Calcium 199mg 108mg 9%
Vitamin B1 0.063mg 0.162mg 8%
Cholesterol 21mg 0mg 7%
Vitamin B5 0.608mg 0.322mg 6%
Selenium 4.5µg 1µg 6%
Polyunsaturated fat 1.013g 0.13g 6%
Protein 5.87g 3.17g 5%
Vitamin E 0.96mg 1.62mg 4%
Vitamin B3 0.745mg 1.221mg 3%
Potassium 286mg 196mg 3%
Copper 0.06mg 0.042mg 2%
Magnesium 12mg 22mg 2%
Choline 29.5mg 18.3mg 2%
Sodium 90mg 33mg 2%
Net carbs 59.04g 0.15g N/A
Sugar 59g 0.38g N/A
Zinc 0.74mg 0.77mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +85.2%
Contains more FatsFats +6449%
Contains more CarbsCarbs +1978.6%
Contains more OtherOther +59.6%
Contains more WaterWater +7019.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +34888.5%
Contains more Poly. FatPolyunsaturated fat +679.2%
Contains less Sat. FatSaturated fat -99.7%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.