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
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% |
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% |
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
