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  6. Rapini vs. Chard raw

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

Rapini vs Chard raw 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.
Rapini
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
~equal in Manganese ~0.366mg
~equal in Selenium ~0.9µg

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.
Rapini
Rapini
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Chard raw 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%
Calcium 108mg 51mg 6%
Vitamin B6 0.171mg 0.099mg 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%
Protein 3.17g 1.8g 3%
Vitamin B2 0.129mg 0.09mg 3%
Vitamin B5 0.322mg 0.172mg 3%
Vitamin E 1.62mg 1.89mg 2%
Manganese 0.395mg 0.366mg 1%
Calories 22kcal 19kcal 0%
Protein per 100 calories 14g 9.5g N/A
Calories per 10 g protein 69kcal 106kcal N/A
Weight per 100 calories 455g 526g N/A
Fats 0.49g 0.2g 0%
Net carbs 0.15g 2.14g N/A
Carbs 2.85g 3.74g 0%
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
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +85.7%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +53.8%

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.