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Mustard Greens vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Rapini?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Copper, and Vitamin C, yet Rapini is higher in Folate, Iron, Vitamin B1, Vitamin B6, and Vitamin B2.
  • Mustard Greens's daily need coverage for Vitamin K is 307% more.
  • Mustard Greens has 5 times more Vitamin A RAE than Rapini. While Mustard Greens has 618µg of Vitamin A RAE, Rapini has only 131µg.

We used Mustard greens, cooked, boiled, drained, without salt and Broccoli raab, raw types in this article.

Infographic

Mustard Greens 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.
Contains less Sodium -72.7%
Contains more Copper +247.6%
Contains more Iron +146%
Contains more Magnesium +69.2%
Contains more Phosphorus +73.8%
Contains more Potassium +21%
Contains more Zinc +250%
Contains more Selenium +66.7%
Equal in Calcium - 108
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains less Sodium -72.7%
Contains more Copper +247.6%
Contains more Iron +146%
Contains more Magnesium +69.2%
Contains more Phosphorus +73.8%
Contains more Potassium +21%
Contains more Zinc +250%
Contains more Selenium +66.7%
Equal in Calcium - 108

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.
:
6
Rapini
Contains more Vitamin A +371.8%
Contains more Vitamin C +25.2%
Contains more Vitamin K +164.6%
Contains more Vitamin B1 +295.1%
Contains more Vitamin B2 +104.8%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +168.3%
Contains more Vitamin B6 +74.5%
Contains more Folate +822.2%
Equal in Vitamin E - 1.62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +371.8%
Contains more Vitamin C +25.2%
Contains more Vitamin K +164.6%
Contains more Vitamin B1 +295.1%
Contains more Vitamin B2 +104.8%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +168.3%
Contains more Vitamin B6 +74.5%
Contains more Folate +822.2%
Equal in Vitamin E - 1.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +58.2%
Contains more Protein +23.8%
Contains more Other +38.2%
Equal in Fats - 0.49
Equal in Water - 92.55
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 Carbs +58.2%
Contains more Protein +23.8%
Contains more Other +38.2%
Equal in Fats - 0.49
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +323.1%
Contains more Polyunsaturated fat +182.6%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +323.1%
Contains more Polyunsaturated fat +182.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Rapini Opinion
Net carbs 2.51g 0.15g Mustard Greens
Protein 2.56g 3.17g Rapini
Fats 0.47g 0.49g Rapini
Carbs 4.51g 2.85g Mustard Greens
Calories 26kcal 22kcal Mustard Greens
Fructose 0.17g Rapini
Sugar 1.41g 0.38g Rapini
Fiber 2g 2.7g Rapini
Calcium 118mg 108mg Mustard Greens
Iron 0.87mg 2.14mg Rapini
Magnesium 13mg 22mg Rapini
Phosphorus 42mg 73mg Rapini
Potassium 162mg 196mg Rapini
Sodium 9mg 33mg Mustard Greens
Zinc 0.22mg 0.77mg Rapini
Copper 0.146mg 0.042mg Mustard Greens
Manganese 0.395mg Rapini
Selenium 0.6µg 1µg Rapini
Vitamin A 12370IU 2622IU Mustard Greens
Vitamin A RAE 618µg 131µg Mustard Greens
Vitamin E 1.78mg 1.62mg Mustard Greens
Vitamin C 25.3mg 20.2mg Mustard Greens
Vitamin B1 0.041mg 0.162mg Rapini
Vitamin B2 0.063mg 0.129mg Rapini
Vitamin B3 0.433mg 1.221mg Rapini
Vitamin B5 0.12mg 0.322mg Rapini
Vitamin B6 0.098mg 0.171mg Rapini
Folate 9µg 83µg Rapini
Vitamin K 592.7µg 224µg Mustard Greens
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.012g 0.05g Mustard Greens
Monounsaturated Fat 0.11g 0.026g Mustard Greens
Polyunsaturated fat 0.046g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
86%
Rapini
Minerals Daily Need Coverage Score
17%
Mustard Greens
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.03g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.038g)
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 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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.