Rapini vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the differences between Rapini and Marrow-stem Kale?
- Rapini is higher in Iron, Vitamin B1, and Phosphorus, yet Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Folate, Manganese, and Fiber.
- Marrow-stem Kale's daily need coverage for Vitamin K is 178% more.
- Rapini has 5 times more Iron than Marrow-stem Kale. While Rapini has 2.14mg of Iron, Marrow-stem Kale has only 0.47mg.
We used Broccoli raab, raw and Collards, raw types in this article.
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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
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Iron
+355.3%
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Phosphorus
+192%
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Zinc
+266.7%
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Calcium
+114.8%
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Magnesium
+22.7%
Contains
less
Sodium
-48.5%
Contains
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Manganese
+66.6%
Contains
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Selenium
+30%
Equal in Potassium - 213
Equal in Copper - 0.046
Contains
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Iron
+355.3%
Contains
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Phosphorus
+192%
Contains
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Zinc
+266.7%
Contains
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Calcium
+114.8%
Contains
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Magnesium
+22.7%
Contains
less
Sodium
-48.5%
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Manganese
+66.6%
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Selenium
+30%
Equal in Potassium - 213
Equal in Copper - 0.046
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.
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Contains
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Vitamin B1
+200%
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Vitamin B3
+64.6%
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Vitamin B5
+20.6%
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Vitamin A
+91.4%
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Vitamin E
+39.5%
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Vitamin C
+74.8%
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Folate
+55.4%
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Vitamin K
+95.1%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B6 - 0.165
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Vitamin B1
+200%
Contains
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Vitamin B3
+64.6%
Contains
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Vitamin B5
+20.6%
Contains
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Vitamin A
+91.4%
Contains
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Vitamin E
+39.5%
Contains
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Vitamin C
+74.8%
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Folate
+55.4%
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Vitamin K
+95.1%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B6 - 0.165
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+24.5%
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Carbs
+90.2%
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Other
+41.5%
Equal in Protein - 3.02
Equal in Water - 89.62
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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Fats
+24.5%
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Carbs
+90.2%
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Other
+41.5%
Equal in Protein - 3.02
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+15.4%
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Polyunsaturated fat
+54.6%
Equal in Saturated Fat - 0.055
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
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Monounsaturated Fat
+15.4%
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Polyunsaturated fat
+54.6%
Equal in Saturated Fat - 0.055
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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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.15g | 1.42g |
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| Protein | 3.17g | 3.02g |
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| Fats | 0.49g | 0.61g |
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| Carbs | 2.85g | 5.42g |
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| Calories | 22kcal | 32kcal |
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| Fructose | 0.17g |
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| Sugar | 0.38g | 0.46g |
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| Fiber | 2.7g | 4g |
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| Calcium | 108mg | 232mg |
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| Iron | 2.14mg | 0.47mg |
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| Magnesium | 22mg | 27mg |
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| Phosphorus | 73mg | 25mg |
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| Potassium | 196mg | 213mg |
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| Sodium | 33mg | 17mg |
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| Zinc | 0.77mg | 0.21mg |
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| Copper | 0.042mg | 0.046mg |
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| Manganese | 0.395mg | 0.658mg |
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| Selenium | 1µg | 1.3µg |
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| Vitamin A | 2622IU | 5019IU |
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| Vitamin A RAE | 131µg | 251µg |
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| Vitamin E | 1.62mg | 2.26mg |
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| Vitamin C | 20.2mg | 35.3mg |
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| Vitamin B1 | 0.162mg | 0.054mg |
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| Vitamin B2 | 0.129mg | 0.13mg |
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| Vitamin B3 | 1.221mg | 0.742mg |
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| Vitamin B5 | 0.322mg | 0.267mg |
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| Vitamin B6 | 0.171mg | 0.165mg |
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| Folate | 83µg | 129µg |
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| Vitamin K | 224µg | 437.1µg |
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| Tryptophan | 0.043mg | 0.031mg |
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| Threonine | 0.106mg | 0.086mg |
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| Isoleucine | 0.104mg | 0.1mg |
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| Leucine | 0.17mg | 0.151mg |
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| Lysine | 0.198mg | 0.117mg |
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| Methionine | 0.048mg | 0.033mg |
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| Phenylalanine | 0.128mg | 0.087mg |
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| Valine | 0.153mg | 0.12mg |
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| Histidine | 0.066mg | 0.047mg |
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| Saturated Fat | 0.05g | 0.055g |
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| Monounsaturated Fat | 0.026g | 0.03g |
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| Polyunsaturated fat | 0.13g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
86%
147%
Minerals Daily Need Coverage Score
27%
25%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Rapini is cheaper (difference - $0.1)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
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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 richer in minerals?
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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.
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.