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  6. Rapini vs. Marrow-stem Kale

Rapini vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between rapini and marrow-stem Kale?

  • Rapini is higher in iron, vitamin B1, and phosphorus, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, calcium, folate, manganese, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 178% more.
  • Rapini has 5 times more iron than marrow-stem Kale. While rapini has 2.14mg of iron, marrow-stem Kale has only 0.47mg.

We used Broccoli raab, raw and Collards, raw types in this article.

Infographic

Rapini vs Marrow-stem 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
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +355.3%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +192%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +114.8%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +66.6%
Contains more SeleniumSelenium +30%
~equal in Potassium ~213mg
~equal in Copper ~0.046mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +64.6%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin CVitamin C +74.8%
Contains more Vitamin AVitamin A +91.6%
Contains more Vitamin EVitamin E +39.5%
Contains more Vitamin KVitamin K +95.1%
Contains more FolateFolate +55.4%
Contains more CholineCholine +26.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Marrow-stem Kale DV% diff.
Vitamin K 224µg 437.1µg 178%
Iron 2.14mg 0.47mg 21%
Vitamin C 20.2mg 35.3mg 17%
Vitamin A 131µg 251µg 13%
Folate 83µg 129µg 12%
Calcium 108mg 232mg 12%
Manganese 0.395mg 0.658mg 11%
Vitamin B1 0.162mg 0.054mg 9%
Phosphorus 73mg 25mg 7%
Fiber 2.7g 4g 5%
Zinc 0.77mg 0.21mg 5%
Vitamin E 1.62mg 2.26mg 4%
Vitamin B3 1.221mg 0.742mg 3%
Choline 18.3mg 23.2mg 1%
Vitamin B5 0.322mg 0.267mg 1%
Selenium 1µg 1.3µg 1%
Calories 22kcal 32kcal 1%
Sodium 33mg 17mg 1%
Potassium 196mg 213mg 1%
Magnesium 22mg 27mg 1%
Carbs 2.85g 5.42g 1%
Protein 3.17g 3.02g 0%
Fats 0.49g 0.61g 0%
Net carbs 0.15g 1.42g N/A
Sugar 0.38g 0.46g N/A
Copper 0.042mg 0.046mg 0%
Vitamin B2 0.129mg 0.13mg 0%
Vitamin B6 0.171mg 0.165mg 0%
Saturated fat 0.05g 0.055g 0%
Monounsaturated fat 0.026g 0.03g 0%
Polyunsaturated fat 0.13g 0.201g 0%
Tryptophan 0.043mg 0.031mg 0%
Threonine 0.106mg 0.086mg 0%
Isoleucine 0.104mg 0.1mg 0%
Leucine 0.17mg 0.151mg 0%
Lysine 0.198mg 0.117mg 0%
Methionine 0.048mg 0.033mg 0%
Phenylalanine 0.128mg 0.087mg 0%
Valine 0.153mg 0.12mg 0%
Histidine 0.066mg 0.047mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more FatsFats +24.5%
Contains more CarbsCarbs +90.2%
Contains more OtherOther +41.5%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +54.6%
~equal in Saturated fat ~0.055g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.