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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, 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.

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Rapini vs Marrow-stem Kale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
3
:
Contains more Iron +355.3%
Contains more Zinc +266.7%
Contains more Phosphorus +192%
Contains more Calcium +114.8%
Contains more Magnesium +22.7%
Contains less Sodium -48.5%
Equal in Potassium - 213
Equal in Copper - 0.046
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +355.3%
Contains more Zinc +266.7%
Contains more Phosphorus +192%
Contains more Calcium +114.8%
Contains more Magnesium +22.7%
Contains less Sodium -48.5%
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" chart 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 C +74.8%
Contains more Vitamin A +91.4%
Contains more Vitamin E +39.5%
Contains more Vitamin K +95.1%
Contains more Folate +55.4%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B6 - 0.165
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +20.6%
Contains more Vitamin C +74.8%
Contains more Vitamin A +91.4%
Contains more Vitamin E +39.5%
Contains more Vitamin K +95.1%
Contains more Folate +55.4%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B6 - 0.165

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
147
Marrow-stem Kale
Mineral Summary Score
27
Rapini
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
18%
Marrow-stem Kale
Carbohydrates
3%
Rapini
5%
Marrow-stem Kale
Fats
2%
Rapini
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Rapini Marrow-stem Kale Opinion
Calories 22 32 Marrow-stem Kale
Protein 3.17 3.02 Rapini
Fats 0.49 0.61 Marrow-stem Kale
Vitamin C 20.2 35.3 Marrow-stem Kale
Carbs 2.85 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.47 Rapini
Calcium 108 232 Marrow-stem Kale
Potassium 196 213 Marrow-stem Kale
Magnesium 22 27 Marrow-stem Kale
Sugar 0.38 0.46 Rapini
Fiber 2.7 4 Marrow-stem Kale
Copper 0.042 0.046 Marrow-stem Kale
Zinc 0.77 0.21 Rapini
Starch
Phosphorus 73 25 Rapini
Sodium 33 17 Marrow-stem Kale
Vitamin A 2622 5019 Marrow-stem Kale
Vitamin E 1.62 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.162 0.054 Rapini
Vitamin B2 0.129 0.13 Marrow-stem Kale
Vitamin B3 1.221 0.742 Rapini
Vitamin B5 0.322 0.267 Rapini
Vitamin B6 0.171 0.165 Rapini
Vitamin B12 0 0
Vitamin K 224 437.1 Marrow-stem Kale
Folate 83 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.05 0.055 Rapini
Monounsaturated Fat 0.026 0.03 Marrow-stem Kale
Polyunsaturated fat 0.13 0.201 Marrow-stem Kale
Tryptophan 0.043 0.031 Rapini
Threonine 0.106 0.086 Rapini
Isoleucine 0.104 0.1 Rapini
Leucine 0.17 0.151 Rapini
Lysine 0.198 0.117 Rapini
Methionine 0.048 0.033 Rapini
Phenylalanine 0.128 0.087 Rapini
Valine 0.153 0.12 Rapini
Histidine 0.066 0.047 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.