Rapini vs. Kale — In-Depth Nutrition Comparison
Compare
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.
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 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
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 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 CholineCholine | +4475% |
| Contains more Vitamin CVitamin C | +103% |
| Contains more Vitamin AVitamin A | +419.8% |
| Contains more Vitamin KVitamin K | +264.7% |
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
~equal in
Other
~0.87g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
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% |
| Vitamin B5 | 0.322mg | 0.049mg | 5% |
| Vitamin E | 1.62mg | 0.85mg | 5% |
| Zinc | 0.77mg | 0.24mg | 5% |
| Vitamin B2 | 0.129mg | 0.07mg | 5% |
| Vitamin B3 | 1.221mg | 0.5mg | 5% |
| Calcium | 108mg | 72mg | 4% |
| Vitamin B6 | 0.171mg | 0.138mg | 3% |
| Choline | 18.3mg | 0.4mg | 3% |
| Protein | 3.17g | 1.9g | 3% |
| Fiber | 2.7g | 2g | 3% |
| Potassium | 196mg | 228mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Carbs | 2.85g | 5.63g | 1% |
| Manganese | 0.395mg | 0.416mg | 1% |
| Calories | 22kcal | 28kcal | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
71%
193%
Minerals Daily Need Coverage Score
27%
22%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.002g)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Kale contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)