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  6. Rapini vs. Chard raw

Rapini vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between Rapini and Chard raw

  • Rapini has more Folate, Vitamin B1, Calcium, and Vitamin B6, however, Chard raw is higher in Vitamin K, Vitamin A RAE, Copper, Magnesium, and Vitamin C.
  • Chard raw covers your daily need of Vitamin K 505% more than Rapini.
  • Rapini has 6 times more Folate than Chard raw. While Rapini has 83µg of Folate, Chard raw has only 14µg.
  • Rapini has less Sodium.

These are the specific foods used in this comparison Broccoli raab, raw and Chard, swiss, raw.

Infographic

Rapini vs Chard raw 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.
Rapini
Rapini
7
:
3
Chard raw
Chard raw
Contains more Calcium +111.8%
Contains more Iron +18.9%
Contains more Phosphorus +58.7%
Contains less Sodium -84.5%
Contains more Zinc +113.9%
Contains more Selenium +11.1%
Contains more Magnesium +268.2%
Contains more Potassium +93.4%
Contains more Copper +326.2%
Equal in Manganese - 0.366
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +111.8%
Contains more Iron +18.9%
Contains more Phosphorus +58.7%
Contains less Sodium -84.5%
Contains more Zinc +113.9%
Contains more Selenium +11.1%
Contains more Magnesium +268.2%
Contains more Potassium +93.4%
Contains more Copper +326.2%
Equal in Manganese - 0.366
Equal in Selenium - 0.9

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
Rapini
6
:
4
Chard raw
Chard raw
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +72.7%
Contains more Folate +492.9%
Contains more Vitamin A +133.3%
Contains more Vitamin E +16.7%
Contains more Vitamin C +48.5%
Contains more Vitamin K +270.5%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +72.7%
Contains more Folate +492.9%
Contains more Vitamin A +133.3%
Contains more Vitamin E +16.7%
Contains more Vitamin C +48.5%
Contains more Vitamin K +270.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Chard raw
Chard raw
Contains more Protein +76.1%
Contains more Fats +145%
Contains more Carbs +31.2%
Contains more Other +70.2%
Equal in Water - 92.66
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +76.1%
Contains more Fats +145%
Contains more Carbs +31.2%
Contains more Other +70.2%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Chard raw
Chard raw
Contains more Polyunsaturated fat +85.7%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +53.8%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +85.7%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Chard raw Opinion
Net carbs 0.15g 2.14g Chard raw
Protein 3.17g 1.8g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 3.74g Chard raw
Calories 22kcal 19kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 1.1g Rapini
Fiber 2.7g 1.6g Rapini
Calcium 108mg 51mg Rapini
Iron 2.14mg 1.8mg Rapini
Magnesium 22mg 81mg Chard raw
Phosphorus 73mg 46mg Rapini
Potassium 196mg 379mg Chard raw
Sodium 33mg 213mg Rapini
Zinc 0.77mg 0.36mg Rapini
Copper 0.042mg 0.179mg Chard raw
Manganese 0.395mg 0.366mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 6116IU Chard raw
Vitamin A RAE 131µg 306µg Chard raw
Vitamin E 1.62mg 1.89mg Chard raw
Vitamin C 20.2mg 30mg Chard raw
Vitamin B1 0.162mg 0.04mg Rapini
Vitamin B2 0.129mg 0.09mg Rapini
Vitamin B3 1.221mg 0.4mg Rapini
Vitamin B5 0.322mg 0.172mg Rapini
Vitamin B6 0.171mg 0.099mg Rapini
Folate 83µg 14µg Rapini
Vitamin K 224µg 830µg Chard raw
Tryptophan 0.043mg 0.017mg Rapini
Threonine 0.106mg 0.083mg Rapini
Isoleucine 0.104mg 0.147mg Chard raw
Leucine 0.17mg 0.13mg Rapini
Lysine 0.198mg 0.099mg Rapini
Methionine 0.048mg 0.019mg Rapini
Phenylalanine 0.128mg 0.11mg Rapini
Valine 0.153mg 0.11mg Rapini
Histidine 0.066mg 0.036mg Rapini
Saturated Fat 0.05g 0.03g Chard raw
Monounsaturated Fat 0.026g 0.04g Chard raw
Polyunsaturated fat 0.13g 0.07g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
86%
Rapini
222%
Chard raw
Minerals Daily Need Coverage Score
27%
Rapini
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 180mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.