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, copper, magnesium, and vitamin C.
- Chard raw covers your daily need for 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
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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 CalciumCalcium | +111.8% |
| Contains more IronIron | +18.9% |
| Contains more ZincZinc | +113.9% |
| Contains more PhosphorusPhosphorus | +58.7% |
| Contains less SodiumSodium | -84.5% |
| Contains more MagnesiumMagnesium | +268.2% |
| Contains more PotassiumPotassium | +93.4% |
| Contains more CopperCopper | +326.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B3Vitamin B3 | +205.3% |
| Contains more Vitamin B5Vitamin B5 | +87.2% |
| Contains more Vitamin B6Vitamin B6 | +72.7% |
| Contains more FolateFolate | +492.9% |
| Contains more Vitamin CVitamin C | +48.5% |
| Contains more Vitamin AVitamin A | +133.6% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin KVitamin K | +270.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 830µg | 505% |
| Vitamin A | 131µg | 306µg | 19% |
| Folate | 83µg | 14µg | 17% |
| Copper | 0.042mg | 0.179mg | 15% |
| Magnesium | 22mg | 81mg | 14% |
| Vitamin C | 20.2mg | 30mg | 11% |
| Vitamin B1 | 0.162mg | 0.04mg | 10% |
| Sodium | 33mg | 213mg | 8% |
| Vitamin B6 | 0.171mg | 0.099mg | 6% |
| Calcium | 108mg | 51mg | 6% |
| Potassium | 196mg | 379mg | 5% |
| Vitamin B3 | 1.221mg | 0.4mg | 5% |
| Iron | 2.14mg | 1.8mg | 4% |
| Fiber | 2.7g | 1.6g | 4% |
| Zinc | 0.77mg | 0.36mg | 4% |
| Phosphorus | 73mg | 46mg | 4% |
| Vitamin B5 | 0.322mg | 0.172mg | 3% |
| Vitamin B2 | 0.129mg | 0.09mg | 3% |
| Protein | 3.17g | 1.8g | 3% |
| Vitamin E | 1.62mg | 1.89mg | 2% |
| Manganese | 0.395mg | 0.366mg | 1% |
| Calories | 22kcal | 19kcal | 0% |
| Fats | 0.49g | 0.2g | 0% |
| Carbs | 2.85g | 3.74g | 0% |
| Net carbs | 0.15g | 2.14g | N/A |
| Sugar | 0.38g | 1.1g | N/A |
| Selenium | 1µg | 0.9µg | 0% |
| Choline | 18.3mg | 18mg | 0% |
| Saturated fat | 0.05g | 0.03g | 0% |
| Monounsaturated fat | 0.026g | 0.04g | 0% |
| Polyunsaturated fat | 0.13g | 0.07g | 0% |
| Tryptophan | 0.043mg | 0.017mg | 0% |
| Threonine | 0.106mg | 0.083mg | 0% |
| Isoleucine | 0.104mg | 0.147mg | 0% |
| Leucine | 0.17mg | 0.13mg | 0% |
| Lysine | 0.198mg | 0.099mg | 0% |
| Methionine | 0.048mg | 0.019mg | 0% |
| Phenylalanine | 0.128mg | 0.11mg | 0% |
| Valine | 0.153mg | 0.11mg | 0% |
| Histidine | 0.066mg | 0.036mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.1% |
| Contains more FatsFats | +145% |
| Contains more CarbsCarbs | +31.2% |
| Contains more OtherOther | +70.2% |
~equal in
Water
~92.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +85.7% |
| Contains less Sat. FatSaturated fat | -40% |
| Contains more Mono. FatMonounsaturated fat | +53.8% |