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  6. Rapini vs. Mustard Greens Raw

Rapini vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between rapini and mustard Greens Raw?

  • Rapini is richer in folate, vitamin B1, and iron, yet mustard Greens Raw are richer in vitamin C, vitamin K, copper, vitamin A, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin C is 55% higher.
  • Rapini has 37 times more choline than mustard Greens Raw. Rapini has 18.3mg of choline, while mustard Greens Raw have 0.5mg.

We used Broccoli raab, raw and Mustard greens, raw types in this comparison.

Infographic

Rapini vs Mustard Greens Raw 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.
Rapini
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +30.5%
Contains more ZincZinc +208%
Contains more PhosphorusPhosphorus +25.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +95.9%
Contains more CopperCopper +292.9%
Contains less SodiumSodium -39.4%
~equal in Calcium ~115mg
~equal in Selenium ~0.9µg

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
Rapini
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more FolateFolate +591.7%
Contains more CholineCholine +3560%
Contains more Vitamin CVitamin C +246.5%
Contains more Vitamin AVitamin A +15.3%
Contains more Vitamin EVitamin E +24.1%
Contains more Vitamin KVitamin K +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Mustard Greens Raw DV% diff.
Vitamin C 20.2mg 70mg 55%
Vitamin K 224µg 257.5µg 28%
Folate 83µg 12µg 18%
Manganese 0.395mg 17%
Copper 0.042mg 0.165mg 14%
Vitamin B1 0.162mg 0.08mg 7%
Potassium 196mg 384mg 6%
Iron 2.14mg 1.64mg 6%
Zinc 0.77mg 0.25mg 5%
Vitamin B3 1.221mg 0.8mg 3%
Choline 18.3mg 0.5mg 3%
Vitamin E 1.62mg 2.01mg 3%
Magnesium 22mg 32mg 2%
Vitamin A 131µg 151µg 2%
Vitamin B5 0.322mg 0.21mg 2%
Phosphorus 73mg 58mg 2%
Fiber 2.7g 3.2g 2%
Calcium 108mg 115mg 1%
Vitamin B6 0.171mg 0.18mg 1%
Polyunsaturated fat 0.13g 0.038g 1%
Protein 3.17g 2.86g 1%
Vitamin B2 0.129mg 0.11mg 1%
Carbs 2.85g 4.67g 1%
Sodium 33mg 20mg 1%
Calories 22kcal 27kcal 0%
Fats 0.49g 0.42g 0%
Net carbs 0.15g 1.47g N/A
Sugar 0.38g 1.32g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0.01g 0%
Monounsaturated fat 0.026g 0.092g 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
Rapini
Rapini
3
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +16.7%
Contains more CarbsCarbs +63.9%
Contains more OtherOther +43.6%
~equal in Protein ~2.86g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +242.1%
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +253.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.