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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, 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
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +30.5%
Contains more Phosphorus +25.9%
Contains more Zinc +208%
Contains more Selenium +11.1%
Contains more Magnesium +45.5%
Contains more Potassium +95.9%
Contains less Sodium -39.4%
Contains more Copper +292.9%
Equal in Calcium - 115
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +30.5%
Contains more Phosphorus +25.9%
Contains more Zinc +208%
Contains more Selenium +11.1%
Contains more Magnesium +45.5%
Contains more Potassium +95.9%
Contains less Sodium -39.4%
Contains more Copper +292.9%
Equal in Calcium - 115
Equal in Selenium - 0.9

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
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +53.3%
Contains more Folate +591.7%
Contains more Vitamin A +15.3%
Contains more Vitamin E +24.1%
Contains more Vitamin C +246.5%
Contains more Vitamin K +15%
Equal in Vitamin B6 - 0.18
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +53.3%
Contains more Folate +591.7%
Contains more Vitamin A +15.3%
Contains more Vitamin E +24.1%
Contains more Vitamin C +246.5%
Contains more Vitamin K +15%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +10.8%
Contains more Fats +16.7%
Contains more Carbs +63.9%
Contains more Other +43.6%
Equal in Protein - 2.86
Equal in Water - 90.7
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Mustard Greens Raw
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 Protein +10.8%
Contains more Fats +16.7%
Contains more Carbs +63.9%
Contains more Other +43.6%
Equal in Protein - 2.86
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +253.8%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +253.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Mustard Greens Raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Mustard Greens Raw Opinion
Net carbs 0.15g 1.47g Mustard Greens Raw
Protein 3.17g 2.86g Rapini
Fats 0.49g 0.42g Rapini
Carbs 2.85g 4.67g Mustard Greens Raw
Calories 22kcal 27kcal Mustard Greens Raw
Fructose 0.17g Rapini
Sugar 0.38g 1.32g Rapini
Fiber 2.7g 3.2g Mustard Greens Raw
Calcium 108mg 115mg Mustard Greens Raw
Iron 2.14mg 1.64mg Rapini
Magnesium 22mg 32mg Mustard Greens Raw
Phosphorus 73mg 58mg Rapini
Potassium 196mg 384mg Mustard Greens Raw
Sodium 33mg 20mg Mustard Greens Raw
Zinc 0.77mg 0.25mg Rapini
Copper 0.042mg 0.165mg Mustard Greens Raw
Manganese 0.395mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 3024IU Mustard Greens Raw
Vitamin A RAE 131µg 151µg Mustard Greens Raw
Vitamin E 1.62mg 2.01mg Mustard Greens Raw
Vitamin C 20.2mg 70mg Mustard Greens Raw
Vitamin B1 0.162mg 0.08mg Rapini
Vitamin B2 0.129mg 0.11mg Rapini
Vitamin B3 1.221mg 0.8mg Rapini
Vitamin B5 0.322mg 0.21mg Rapini
Vitamin B6 0.171mg 0.18mg Mustard Greens Raw
Folate 83µg 12µg Rapini
Vitamin K 224µg 257.5µg Mustard Greens Raw
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.026g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.13g 0.038g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
86%
Rapini
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
27%
Rapini
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.94g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.04g)
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.

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.