Rapini vs. Pastry — In-Depth Nutrition Comparison

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Summary of differences between rapini and pastry

Rapini has more vitamin K, vitamin A, vitamin C, vitamin B6, and calcium; however, pastry is higher in selenium, vitamin B1, vitamin B3, and vitamin B2.
Rapini covers your daily need for vitamin K, 173% more than pastry.
Rapini has less saturated fat.
The glycemic index of pastry is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Puff pastry, frozen, ready-to-bake.

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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.

Rapini

Pastry

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+980%
Contains more PotassiumPotassium	+221.3%
Contains more ZincZinc	+45.3%
Contains more PhosphorusPhosphorus	+21.7%
Contains less SodiumSodium	-86.7%

Contains more IronIron	+19.6%
Contains more CopperCopper	+171.4%
Contains more ManganeseManganese	+23.5%
Contains more SeleniumSelenium	+2320%

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.

Rapini

Pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+714.3%
Contains more Vitamin KVitamin K	+1291.3%

Contains more Vitamin B1Vitamin B1	+145.7%
Contains more Vitamin B2Vitamin B2	+119.4%
Contains more Vitamin B3Vitamin B3	+241.4%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~78µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	224µg	16.1µg	173%
Fats	0.49g	38.1g	58%
Monounsaturated fat	0.026g	21.597g	54%
Saturated fat	0.05g	9.643g	44%
Selenium	1µg	24.2µg	42%
Polyunsaturated fat	0.13g	4.894g	32%
Calories	22kcal	551kcal	26%
Vitamin C	20.2mg	0mg	22%
Vitamin B1	0.162mg	0.398mg	20%
Vitamin B3	1.221mg	4.168mg	18%
Vitamin A	131µg	0µg	15%
Carbs	2.85g	45.1g	14%
Vitamin B2	0.129mg	0.283mg	12%
Vitamin B6	0.171mg	0.021mg	12%
Calcium	108mg	10mg	10%
Sodium	33mg	249mg	9%
Protein	3.17g	7.3g	8%
Copper	0.042mg	0.114mg	8%
Vitamin E	1.62mg	0.54mg	7%
Vitamin B5	0.322mg	0mg	6%
Iron	2.14mg	2.56mg	5%
Fiber	2.7g	1.5g	5%
Potassium	196mg	61mg	4%
Manganese	0.395mg	0.488mg	4%
Zinc	0.77mg	0.53mg	2%
Phosphorus	73mg	60mg	2%
Choline	18.3mg	6.4mg	2%
Magnesium	22mg	16mg	1%
Folate	83µg	78µg	1%
Protein per 100 calories	14g	1.3g	N/A
Calories per 10 g protein	69kcal	755kcal	N/A
Weight per 100 calories	455g	18g	N/A
Unsaturated / Saturated Fat ratio	3.1	2.7	N/A
Net carbs	0.15g	43.6g	N/A
Sugar	0.38g	0.74g	N/A
Tryptophan	0.043mg	0.085mg	0%
Threonine	0.106mg	0.196mg	0%
Isoleucine	0.104mg	0.272mg	0%
Leucine	0.17mg	0.508mg	0%
Lysine	0.198mg	0.142mg	0%
Methionine	0.048mg	0.129mg	0%
Phenylalanine	0.128mg	0.362mg	0%
Valine	0.153mg	0.308mg	0%
Histidine	0.066mg	0.156mg	0%
Fructose	0.17g		0%