Rapini vs. Kale — In-Depth Nutrition Comparison
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Significant differences between rapini and kale
- Rapini has more folate, iron, vitamin B1, phosphorus, vitamin B5, and vitamin E; however, kale is richer in vitamin K, vitamin A, vitamin C, and copper.
- Kale covers your daily vitamin K needs 494% more than rapini.
- Kale has 7 times less vitamin B5 than rapini. Rapini has 0.322mg of vitamin B5, while kale has 0.049mg.
Specific food types used in this comparison are Broccoli raab, raw and Kale, cooked, boiled, drained, without salt.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +137.8% |
| Contains more ZincZinc | +220.8% |
| Contains more PhosphorusPhosphorus | +160.7% |
| Contains more PotassiumPotassium | +16.3% |
| Contains more CopperCopper | +271.4% |
| Contains less SodiumSodium | -30.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +90.6% |
| Contains more Vitamin B1Vitamin B1 | +205.7% |
| Contains more Vitamin B2Vitamin B2 | +84.3% |
| Contains more Vitamin B3Vitamin B3 | +144.2% |
| Contains more Vitamin B5Vitamin B5 | +557.1% |
| Contains more Vitamin B6Vitamin B6 | +23.9% |
| Contains more FolateFolate | +538.5% |
| Contains more Vitamin CVitamin C | +103% |
| Contains more Vitamin AVitamin A | +419.8% |
| Contains more Vitamin KVitamin K | +264.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 817µg | 494% |
| Vitamin A | 131µg | 681µg | 61% |
| Vitamin C | 20.2mg | 41mg | 23% |
| Folate | 83µg | 13µg | 18% |
| Iron | 2.14mg | 0.9mg | 16% |
| Copper | 0.042mg | 0.156mg | 13% |
| Vitamin B1 | 0.162mg | 0.053mg | 9% |
| Phosphorus | 73mg | 28mg | 6% |
| Zinc | 0.77mg | 0.24mg | 5% |
| Vitamin E | 1.62mg | 0.85mg | 5% |
| Vitamin B2 | 0.129mg | 0.07mg | 5% |
| Vitamin B3 | 1.221mg | 0.5mg | 5% |
| Vitamin B5 | 0.322mg | 0.049mg | 5% |
| Calcium | 108mg | 72mg | 4% |
| Protein | 3.17g | 1.9g | 3% |
| Fiber | 2.7g | 2g | 3% |
| Vitamin B6 | 0.171mg | 0.138mg | 3% |
| Choline | 18.3mg | 0.4mg | 3% |
| Carbs | 2.85g | 5.63g | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Potassium | 196mg | 228mg | 1% |
| Manganese | 0.395mg | 0.416mg | 1% |
| Calories | 22kcal | 28kcal | 0% |
| Protein per 100 calories | 14g | 6.8g | N/A |
| Calories per 10 g protein | 69kcal | 147kcal | N/A |
| Weight per 100 calories | 455g | 357g | N/A |
| Fats | 0.49g | 0.4g | 0% |
| Net carbs | 0.15g | 3.63g | N/A |
| Sugar | 0.38g | 1.25g | N/A |
| Sodium | 33mg | 23mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Saturated fat | 0.05g | 0.052g | 0% |
| Monounsaturated fat | 0.026g | 0.03g | 0% |
| Polyunsaturated fat | 0.13g | 0.193g | 0% |
| Tryptophan | 0.043mg | 0.023mg | 0% |
| Threonine | 0.106mg | 0.085mg | 0% |
| Isoleucine | 0.104mg | 0.114mg | 0% |
| Leucine | 0.17mg | 0.133mg | 0% |
| Lysine | 0.198mg | 0.114mg | 0% |
| Methionine | 0.048mg | 0.018mg | 0% |
| Phenylalanine | 0.128mg | 0.097mg | 0% |
| Valine | 0.153mg | 0.104mg | 0% |
| Histidine | 0.066mg | 0.04mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66.8% |
| Contains more FatsFats | +22.5% |
| Contains more CarbsCarbs | +97.5% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +15.4% |
| Contains more Poly. FatPolyunsaturated fat | +48.5% |
~equal in
Saturated fat
~0.052g
