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% |
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% |
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% |
