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  6. Chard raw vs. Rapini

Chard raw vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between Chard raw and Rapini

  • Chard raw has more Vitamin K, Vitamin A RAE, Copper, Magnesium, and Vitamin C, however, Rapini is higher in Folate, Vitamin B1, Calcium, and Vitamin B6.
  • Chard raw covers your daily need of Vitamin K 505% more than Rapini.
  • Chard raw has 6 times more Sodium than Rapini. While Chard raw has 213mg of Sodium, Rapini has only 33mg.

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

Infographic

Chard raw 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.
Chard raw
Chard raw
3
:
7
Rapini
Rapini
Contains more Magnesium +268.2%
Contains more Potassium +93.4%
Contains more Copper +326.2%
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%
Equal in Manganese - 0.395
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +268.2%
Contains more Potassium +93.4%
Contains more Copper +326.2%
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%
Equal in Manganese - 0.395

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.
Chard raw
Chard raw
4
:
6
Rapini
Rapini
Contains more Vitamin A +133.3%
Contains more Vitamin E +16.7%
Contains more Vitamin C +48.5%
Contains more Vitamin K +270.5%
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%
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%
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%
Contains more Vitamin A +133.3%
Contains more Vitamin E +16.7%
Contains more Vitamin C +48.5%
Contains more Vitamin K +270.5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Rapini
Rapini
Contains more Carbs +31.2%
Contains more Other +70.2%
Contains more Protein +76.1%
Contains more Fats +145%
Equal in Water - 92.55
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
Rapini
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 Carbs +31.2%
Contains more Other +70.2%
Contains more Protein +76.1%
Contains more Fats +145%
Equal in Water - 92.55

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Rapini
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
222%
Chard raw
86%
Rapini
Minerals Daily Need Coverage Score
34%
Chard raw
27%
Rapini

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