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Marrow-stem Kale vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between Marrow-stem Kale and Rapini?

  • Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Folate, Manganese, and Fiber, yet Rapini is higher in Iron, Vitamin B1, and Phosphorus.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 178% more.
  • Marrow-stem Kale has 2 times more Calcium than Rapini. While Marrow-stem Kale has 232mg of Calcium, Rapini has only 108mg.

We used Collards, raw and Broccoli raab, raw types in this article.

Infographic

Marrow-stem Kale vs Rapini infographic
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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 more Calcium +114.8%
Contains more Magnesium +22.7%
Contains less Sodium -48.5%
Contains more Manganese +66.6%
Contains more Selenium +30%
Contains more Iron +355.3%
Contains more Phosphorus +192%
Contains more Zinc +266.7%
Equal in Potassium - 196
Equal in Copper - 0.042
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +114.8%
Contains more Magnesium +22.7%
Contains less Sodium -48.5%
Contains more Manganese +66.6%
Contains more Selenium +30%
Contains more Iron +355.3%
Contains more Phosphorus +192%
Contains more Zinc +266.7%
Equal in Potassium - 196
Equal in Copper - 0.042

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.
:
4
Rapini
Contains more Vitamin A +91.4%
Contains more Vitamin E +39.5%
Contains more Vitamin C +74.8%
Contains more Folate +55.4%
Contains more Vitamin K +95.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +20.6%
Equal in Vitamin B2 - 0.129
Equal in Vitamin B6 - 0.171
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
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 +91.4%
Contains more Vitamin E +39.5%
Contains more Vitamin C +74.8%
Contains more Folate +55.4%
Contains more Vitamin K +95.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +20.6%
Equal in Vitamin B2 - 0.129
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +24.5%
Contains more Carbs +90.2%
Contains more Other +41.5%
Equal in Protein - 3.17
Equal in Water - 92.55
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
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 Fats +24.5%
Contains more Carbs +90.2%
Contains more Other +41.5%
Equal in Protein - 3.17
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +54.6%
Equal in Saturated Fat - 0.05
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +54.6%
Equal in Saturated Fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rapini Opinion
Net carbs 1.42g 0.15g Marrow-stem Kale
Protein 3.02g 3.17g Rapini
Fats 0.61g 0.49g Marrow-stem Kale
Carbs 5.42g 2.85g Marrow-stem Kale
Calories 32kcal 22kcal Marrow-stem Kale
Fructose 0.17g Rapini
Sugar 0.46g 0.38g Rapini
Fiber 4g 2.7g Marrow-stem Kale
Calcium 232mg 108mg Marrow-stem Kale
Iron 0.47mg 2.14mg Rapini
Magnesium 27mg 22mg Marrow-stem Kale
Phosphorus 25mg 73mg Rapini
Potassium 213mg 196mg Marrow-stem Kale
Sodium 17mg 33mg Marrow-stem Kale
Zinc 0.21mg 0.77mg Rapini
Copper 0.046mg 0.042mg Marrow-stem Kale
Manganese 0.658mg 0.395mg Marrow-stem Kale
Selenium 1.3µg 1µg Marrow-stem Kale
Vitamin A 5019IU 2622IU Marrow-stem Kale
Vitamin A RAE 251µg 131µg Marrow-stem Kale
Vitamin E 2.26mg 1.62mg Marrow-stem Kale
Vitamin C 35.3mg 20.2mg Marrow-stem Kale
Vitamin B1 0.054mg 0.162mg Rapini
Vitamin B2 0.13mg 0.129mg Marrow-stem Kale
Vitamin B3 0.742mg 1.221mg Rapini
Vitamin B5 0.267mg 0.322mg Rapini
Vitamin B6 0.165mg 0.171mg Rapini
Folate 129µg 83µg Marrow-stem Kale
Vitamin K 437.1µg 224µg Marrow-stem Kale
Tryptophan 0.031mg 0.043mg Rapini
Threonine 0.086mg 0.106mg Rapini
Isoleucine 0.1mg 0.104mg Rapini
Leucine 0.151mg 0.17mg Rapini
Lysine 0.117mg 0.198mg Rapini
Methionine 0.033mg 0.048mg Rapini
Phenylalanine 0.087mg 0.128mg Rapini
Valine 0.12mg 0.153mg Rapini
Histidine 0.047mg 0.066mg Rapini
Saturated Fat 0.055g 0.05g Rapini
Monounsaturated Fat 0.03g 0.026g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.13g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
147%
Marrow-stem Kale
86%
Rapini
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.1)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 16mg)
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 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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.