Rapini vs. Mustard Greens — In-Depth Nutrition Comparison
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What are the differences between rapini and mustard Greens?
- Rapini is higher in folate, iron, vitamin B1, vitamin B6, and vitamin B2, yet mustard Greens is higher in vitamin K, vitamin A, copper, and vitamin C.
- Mustard Greens's daily need coverage for vitamin K is 307% more.
- Rapini has 9 times more folate than mustard Greens. While rapini has 83µg of folate, mustard Greens has only 9µg.
We used Broccoli raab, raw and Mustard greens, cooked, boiled, drained, without salt 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 MagnesiumMagnesium | +69.2% |
| Contains more PotassiumPotassium | +21% |
| Contains more IronIron | +146% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +73.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CopperCopper | +247.6% |
| Contains less SodiumSodium | -72.7% |
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 | +295.1% |
| Contains more Vitamin B2Vitamin B2 | +104.8% |
| Contains more Vitamin B3Vitamin B3 | +182% |
| Contains more Vitamin B5Vitamin B5 | +168.3% |
| Contains more Vitamin B6Vitamin B6 | +74.5% |
| Contains more FolateFolate | +822.2% |
| Contains more CholineCholine | +4475% |
| Contains more Vitamin CVitamin C | +25.2% |
| Contains more Vitamin AVitamin A | +371.8% |
| Contains more Vitamin KVitamin K | +164.6% |
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:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +23.8% |
| Contains more OtherOther | +38.2% |
| Contains more CarbsCarbs | +58.2% |
~equal in
Fats
~0.47g
~equal in
Water
~91.78g
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
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +182.6% |
| Contains less Sat. FatSaturated fat | -76% |
| Contains more Mono. FatMonounsaturated fat | +323.1% |
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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 224µg | 592.7µg | 307% |
| Vitamin A | 131µg | 618µg | 54% |
| Folate | 83µg | 9µg | 19% |
| Manganese | 0.395mg | 17% | |
| Iron | 2.14mg | 0.87mg | 16% |
| Copper | 0.042mg | 0.146mg | 12% |
| Vitamin B1 | 0.162mg | 0.041mg | 10% |
| Vitamin B6 | 0.171mg | 0.098mg | 6% |
| Vitamin C | 20.2mg | 25.3mg | 6% |
| Vitamin B2 | 0.129mg | 0.063mg | 5% |
| Zinc | 0.77mg | 0.22mg | 5% |
| Vitamin B3 | 1.221mg | 0.433mg | 5% |
| Phosphorus | 73mg | 42mg | 4% |
| Vitamin B5 | 0.322mg | 0.12mg | 4% |
| Fiber | 2.7g | 2g | 3% |
| Choline | 18.3mg | 0.4mg | 3% |
| Magnesium | 22mg | 13mg | 2% |
| Carbs | 2.85g | 4.51g | 1% |
| Sodium | 33mg | 9mg | 1% |
| Potassium | 196mg | 162mg | 1% |
| Vitamin E | 1.62mg | 1.78mg | 1% |
| Polyunsaturated fat | 0.13g | 0.046g | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Protein | 3.17g | 2.56g | 1% |
| Calcium | 108mg | 118mg | 1% |
| Calories | 22kcal | 26kcal | 0% |
| Fats | 0.49g | 0.47g | 0% |
| Net carbs | 0.15g | 2.51g | N/A |
| Sugar | 0.38g | 1.41g | N/A |
| Saturated fat | 0.05g | 0.012g | 0% |
| Monounsaturated fat | 0.026g | 0.11g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 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%
144%
Minerals Daily Need Coverage Score
27%
17%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 1.03g)
Which food is cheaper?
Rapini is cheaper (difference - $1)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.038g)
Which food contains less Cholesterol?
?
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 vitamins?
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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.