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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
71%
120%
Minerals Daily Need Coverage Score
27%
25%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.005g)
Which food is cheaper?
Rapini is cheaper (difference - $0.1)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.