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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 C, Vitamin A RAE, 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.
Contains more Iron +355.3%
Contains more Phosphorus +192%
Contains more Zinc +266.7%
Contains more Calcium +114.8%
Contains more Magnesium +22.7%
Contains less Sodium -48.5%
Contains more Manganese +66.6%
Contains more Selenium +30%
Equal in Potassium - 213
Equal in Copper - 0.046
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 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +355.3%
Contains more Phosphorus +192%
Contains more Zinc +266.7%
Contains more Calcium +114.8%
Contains more Magnesium +22.7%
Contains less Sodium -48.5%
Contains more Manganese +66.6%
Contains more Selenium +30%
Equal in Potassium - 213
Equal in Copper - 0.046

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
4
:
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +20.6%
Contains more Vitamin A +91.4%
Contains more Vitamin E +39.5%
Contains more Vitamin C +74.8%
Contains more Folate +55.4%
Contains more Choline +26.8%
Contains more Vitamin K +95.1%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B6 - 0.165
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 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +20.6%
Contains more Vitamin A +91.4%
Contains more Vitamin E +39.5%
Contains more Vitamin C +74.8%
Contains more Folate +55.4%
Contains more Choline +26.8%
Contains more Vitamin K +95.1%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +24.5%
Contains more Carbs +90.2%
Contains more Other +41.5%
Equal in Protein - 3.02
Equal in Water - 89.62
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 Fats +24.5%
Contains more Carbs +90.2%
Contains more Other +41.5%
Equal in Protein - 3.02
Equal in Water - 89.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +54.6%
Equal in Saturated Fat - 0.055
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +54.6%
Equal in Saturated Fat - 0.055

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Marrow-stem Kale Opinion
Net carbs 0.15g 1.42g Marrow-stem Kale
Protein 3.17g 3.02g Rapini
Fats 0.49g 0.61g Marrow-stem Kale
Carbs 2.85g 5.42g Marrow-stem Kale
Calories 22kcal 32kcal Marrow-stem Kale
Fructose 0.17g Rapini
Sugar 0.38g 0.46g Rapini
Fiber 2.7g 4g Marrow-stem Kale
Calcium 108mg 232mg Marrow-stem Kale
Iron 2.14mg 0.47mg Rapini
Magnesium 22mg 27mg Marrow-stem Kale
Phosphorus 73mg 25mg Rapini
Potassium 196mg 213mg Marrow-stem Kale
Sodium 33mg 17mg Marrow-stem Kale
Zinc 0.77mg 0.21mg Rapini
Copper 0.042mg 0.046mg Marrow-stem Kale
Manganese 0.395mg 0.658mg Marrow-stem Kale
Selenium 1µg 1.3µg Marrow-stem Kale
Vitamin A 2622IU 5019IU Marrow-stem Kale
Vitamin A RAE 131µg 251µg Marrow-stem Kale
Vitamin E 1.62mg 2.26mg Marrow-stem Kale
Vitamin C 20.2mg 35.3mg Marrow-stem Kale
Vitamin B1 0.162mg 0.054mg Rapini
Vitamin B2 0.129mg 0.13mg Marrow-stem Kale
Vitamin B3 1.221mg 0.742mg Rapini
Vitamin B5 0.322mg 0.267mg Rapini
Vitamin B6 0.171mg 0.165mg Rapini
Folate 83µg 129µg Marrow-stem Kale
Choline 18.3mg 23.2mg Marrow-stem Kale
Vitamin K 224µg 437.1µg Marrow-stem Kale
Tryptophan 0.043mg 0.031mg Rapini
Threonine 0.106mg 0.086mg Rapini
Isoleucine 0.104mg 0.1mg Rapini
Leucine 0.17mg 0.151mg Rapini
Lysine 0.198mg 0.117mg Rapini
Methionine 0.048mg 0.033mg Rapini
Phenylalanine 0.128mg 0.087mg Rapini
Valine 0.153mg 0.12mg Rapini
Histidine 0.066mg 0.047mg Rapini
Saturated Fat 0.05g 0.055g Rapini
Monounsaturated Fat 0.026g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.13g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
27%
Rapini
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.1)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.