Chard raw vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between Chard raw and Rapini
- Chard raw has more Vitamin K, Vitamin A RAE, Copper, Magnesium, and Vitamin C, however, Rapini is higher in Folate, Vitamin B1, Calcium, and Vitamin B6.
- Chard raw covers your daily need of Vitamin K 505% more than Rapini.
- Chard raw has 6 times more Sodium than Rapini. While Chard raw has 213mg of Sodium, Rapini has only 33mg.
These are the specific foods used in this comparison Chard, swiss, raw and Broccoli raab, raw.
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 | +268.2% |
| Contains more PotassiumPotassium | +93.4% |
| Contains more CopperCopper | +326.2% |
| Contains more CalciumCalcium | +111.8% |
| Contains more IronIron | +18.9% |
| Contains more ZincZinc | +113.9% |
| Contains more PhosphorusPhosphorus | +58.7% |
| Contains less SodiumSodium | -84.5% |
| Contains more SeleniumSelenium | +11.1% |
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 CVitamin C | +48.5% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin KVitamin K | +270.5% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B3Vitamin B3 | +205.3% |
| Contains more Vitamin B5Vitamin B5 | +87.2% |
| Contains more Vitamin B6Vitamin B6 | +72.7% |
| Contains more FolateFolate | +492.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +31.2% |
| Contains more OtherOther | +70.2% |
| Contains more ProteinProtein | +76.1% |
| Contains more FatsFats | +145% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -40% |
| Contains more Mono. FatMonounsaturated Fat | +53.8% |
| Contains more Poly. FatPolyunsaturated fat | +85.7% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 22kcal |
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| Protein | 1.8g | 3.17g |
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| Fats | 0.2g | 0.49g |
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| Vitamin C | 30mg | 20.2mg |
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| Net carbs | 2.14g | 0.15g |
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| Carbs | 3.74g | 2.85g |
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| Magnesium | 81mg | 22mg |
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| Calcium | 51mg | 108mg |
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| Potassium | 379mg | 196mg |
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| Iron | 1.8mg | 2.14mg |
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| Sugar | 1.1g | 0.38g |
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| Fiber | 1.6g | 2.7g |
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| Copper | 0.179mg | 0.042mg |
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| Zinc | 0.36mg | 0.77mg |
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| Phosphorus | 46mg | 73mg |
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| Sodium | 213mg | 33mg |
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| Vitamin A | 6116IU | 2622IU |
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| Vitamin A RAE | 306µg | 131µg |
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| Vitamin E | 1.89mg | 1.62mg |
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| Manganese | 0.366mg | 0.395mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin B1 | 0.04mg | 0.162mg |
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| Vitamin B2 | 0.09mg | 0.129mg |
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| Vitamin B3 | 0.4mg | 1.221mg |
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| Vitamin B5 | 0.172mg | 0.322mg |
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| Vitamin B6 | 0.099mg | 0.171mg |
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| Vitamin K | 830µg | 224µg |
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| Folate | 14µg | 83µg |
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| Choline | 18mg | 18.3mg |
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| Saturated Fat | 0.03g | 0.05g |
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| Monounsaturated Fat | 0.04g | 0.026g |
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| Polyunsaturated fat | 0.07g | 0.13g |
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| Tryptophan | 0.017mg | 0.043mg |
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| Threonine | 0.083mg | 0.106mg |
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| Isoleucine | 0.147mg | 0.104mg |
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| Leucine | 0.13mg | 0.17mg |
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| Lysine | 0.099mg | 0.198mg |
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| Methionine | 0.019mg | 0.048mg |
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| Phenylalanine | 0.11mg | 0.128mg |
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| Valine | 0.11mg | 0.153mg |
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| Histidine | 0.036mg | 0.066mg |
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| Fructose | 0.17g |
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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 | |
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
206%
80%
Minerals Daily Need Coverage Score
34%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 180mg)
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
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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 cheaper?
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The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
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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.
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.