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  6. Rapini vs. Collard Greens

Rapini vs. Collard Greens — In-Depth Nutrition Comparison

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How are Rapini and Collard Greens different?

  • Rapini is richer in Folate, Iron, Vitamin B1, and Phosphorus, while Collard Greens is higher in Vitamin K, Vitamin A RAE, and Fiber.
  • Collard Greens covers your daily need of Vitamin K 152% more than Rapini.
  • Rapini contains 5 times more Folate than Collard Greens. Rapini contains 83µg of Folate, while Collard Greens contains 16µg.

Broccoli raab, raw and Collards, cooked, boiled, drained, without salt types were used in this article.

Infographic

Rapini vs Collard Greens 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
6
:
4
Collard Greens
Collard Greens
Contains more Iron +89.4%
Contains more Phosphorus +128.1%
Contains more Potassium +67.5%
Contains more Zinc +234.8%
Contains more Selenium +100%
Contains more Calcium +30.6%
Contains less Sodium -54.5%
Contains more Copper +21.4%
Contains more Manganese +29.1%
Equal in Magnesium - 21
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +89.4%
Contains more Phosphorus +128.1%
Contains more Potassium +67.5%
Contains more Zinc +234.8%
Contains more Selenium +100%
Contains more Calcium +30.6%
Contains less Sodium -54.5%
Contains more Copper +21.4%
Contains more Manganese +29.1%
Equal in Magnesium - 21

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
8
:
2
Collard Greens
Collard Greens
Contains more Vitamin E +84.1%
Contains more Vitamin C +11%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +33.6%
Contains more Folate +418.8%
Contains more Vitamin A +189.9%
Contains more Vitamin K +81.5%
Equal in Vitamin C - 18.2
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin E +84.1%
Contains more Vitamin C +11%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +33.6%
Contains more Folate +418.8%
Contains more Vitamin A +189.9%
Contains more Vitamin K +81.5%
Equal in Vitamin C - 18.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Collard Greens
Collard Greens
Contains more Protein +17%
Contains more Other +27%
Contains more Fats +46.9%
Contains more Carbs +98.2%
Equal in Water - 90.18
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +17%
Contains more Other +27%
Contains more Fats +46.9%
Contains more Carbs +98.2%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
0
:
2
Collard Greens
Collard Greens
Contains more Polyunsaturated fat +33.1%
Equal in Saturated Fat - 0.047
Equal in Monounsaturated Fat - 0.026
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Polyunsaturated fat +33.1%
Equal in Saturated Fat - 0.047
Equal in Monounsaturated Fat - 0.026

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Collard Greens Opinion
Net carbs 0.15g 1.65g Collard Greens
Protein 3.17g 2.71g Rapini
Fats 0.49g 0.72g Collard Greens
Carbs 2.85g 5.65g Collard Greens
Calories 22kcal 33kcal Collard Greens
Fructose 0.17g Rapini
Sugar 0.38g 0.4g Rapini
Fiber 2.7g 4g Collard Greens
Calcium 108mg 141mg Collard Greens
Iron 2.14mg 1.13mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 32mg Rapini
Potassium 196mg 117mg Rapini
Sodium 33mg 15mg Collard Greens
Zinc 0.77mg 0.23mg Rapini
Copper 0.042mg 0.051mg Collard Greens
Manganese 0.395mg 0.51mg Collard Greens
Selenium 1µg 0.5µg Rapini
Vitamin A 2622IU 7600IU Collard Greens
Vitamin A RAE 131µg 380µg Collard Greens
Vitamin E 1.62mg 0.88mg Rapini
Vitamin C 20.2mg 18.2mg Rapini
Vitamin B1 0.162mg 0.04mg Rapini
Vitamin B2 0.129mg 0.106mg Rapini
Vitamin B3 1.221mg 0.575mg Rapini
Vitamin B5 0.322mg 0.218mg Rapini
Vitamin B6 0.171mg 0.128mg Rapini
Folate 83µg 16µg Rapini
Vitamin K 224µg 406.6µg Collard Greens
Tryptophan 0.043mg 0.027mg Rapini
Threonine 0.106mg 0.074mg Rapini
Isoleucine 0.104mg 0.086mg Rapini
Leucine 0.17mg 0.13mg Rapini
Lysine 0.198mg 0.101mg Rapini
Methionine 0.048mg 0.028mg Rapini
Phenylalanine 0.128mg 0.075mg Rapini
Valine 0.153mg 0.104mg Rapini
Histidine 0.066mg 0.04mg Rapini
Saturated Fat 0.05g 0.047g Collard Greens
Monounsaturated Fat 0.026g 0.026g
Polyunsaturated fat 0.13g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
86%
Rapini
138%
Collard Greens
Minerals Daily Need Coverage Score
27%
Rapini
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.02g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.