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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 RAE, 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

Rapini vs Kale 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
6
:
4
Kale
Contains more Calcium +50%
Contains more Iron +137.8%
Contains more Magnesium +22.2%
Contains more Phosphorus +160.7%
Contains more Zinc +220.8%
Contains more Selenium +11.1%
Contains more Potassium +16.3%
Contains less Sodium -30.3%
Contains more Copper +271.4%
Equal in Manganese - 0.416
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +50%
Contains more Iron +137.8%
Contains more Magnesium +22.2%
Contains more Phosphorus +160.7%
Contains more Zinc +220.8%
Contains more Selenium +11.1%
Contains more Potassium +16.3%
Contains less Sodium -30.3%
Contains more Copper +271.4%
Equal in Manganese - 0.416
Equal in Selenium - 0.9

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
8
:
3
Kale
Contains more Vitamin E +90.6%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +557.1%
Contains more Vitamin B6 +23.9%
Contains more Folate +538.5%
Contains more Choline +4475%
Contains more Vitamin A +419.5%
Contains more Vitamin C +103%
Contains more Vitamin K +264.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 1% 2043%
Contains more Vitamin E +90.6%
Contains more Vitamin B1 +205.7%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +557.1%
Contains more Vitamin B6 +23.9%
Contains more Folate +538.5%
Contains more Choline +4475%
Contains more Vitamin A +419.5%
Contains more Vitamin C +103%
Contains more Vitamin K +264.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
:
1
Kale
Contains more Protein +66.8%
Contains more Fats +22.5%
Contains more Carbs +97.5%
Equal in Water - 91.2
Equal in Other - 0.87
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +66.8%
Contains more Fats +22.5%
Contains more Carbs +97.5%
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
:
2
Kale
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +48.5%
Equal in Saturated Fat - 0.052
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +48.5%
Equal in Saturated Fat - 0.052

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Kale Opinion
Net carbs 0.15g 3.63g Kale
Protein 3.17g 1.9g Rapini
Fats 0.49g 0.4g Rapini
Carbs 2.85g 5.63g Kale
Calories 22kcal 28kcal Kale
Fructose 0.17g Rapini
Sugar 0.38g 1.25g Rapini
Fiber 2.7g 2g Rapini
Calcium 108mg 72mg Rapini
Iron 2.14mg 0.9mg Rapini
Magnesium 22mg 18mg Rapini
Phosphorus 73mg 28mg Rapini
Potassium 196mg 228mg Kale
Sodium 33mg 23mg Kale
Zinc 0.77mg 0.24mg Rapini
Copper 0.042mg 0.156mg Kale
Manganese 0.395mg 0.416mg Kale
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 13621IU Kale
Vitamin A RAE 131µg 681µg Kale
Vitamin E 1.62mg 0.85mg Rapini
Vitamin C 20.2mg 41mg Kale
Vitamin B1 0.162mg 0.053mg Rapini
Vitamin B2 0.129mg 0.07mg Rapini
Vitamin B3 1.221mg 0.5mg Rapini
Vitamin B5 0.322mg 0.049mg Rapini
Vitamin B6 0.171mg 0.138mg Rapini
Folate 83µg 13µg Rapini
Choline 18.3mg 0.4mg Rapini
Vitamin K 224µg 817µg Kale
Tryptophan 0.043mg 0.023mg Rapini
Threonine 0.106mg 0.085mg Rapini
Isoleucine 0.104mg 0.114mg Kale
Leucine 0.17mg 0.133mg Rapini
Lysine 0.198mg 0.114mg Rapini
Methionine 0.048mg 0.018mg Rapini
Phenylalanine 0.128mg 0.097mg Rapini
Valine 0.153mg 0.104mg Rapini
Histidine 0.066mg 0.04mg Rapini
Saturated Fat 0.05g 0.052g Rapini
Monounsaturated Fat 0.026g 0.03g Kale
Polyunsaturated fat 0.13g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Kale
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
80%
Rapini
238%
Kale
Minerals Daily Need Coverage Score
27%
Rapini
22%
Kale

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.