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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, copper, magnesium, and vitamin C; however, rapini is higher in folate, vitamin B1, calcium, and vitamin B6.
  • Chard raw covers your daily need for 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

Chard raw vs Rapini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Rapini
6
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%
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%
~equal in Manganese ~0.395mg

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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
Contains more Vitamin CVitamin C +48.5%
Contains more Vitamin AVitamin A +133.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
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
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.
Chard raw Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
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 Chard raw Rapini DV% diff.
Vitamin K 830µg 224µg 505%
Vitamin A 306µg 131µg 19%
Folate 14µg 83µg 17%
Copper 0.179mg 0.042mg 15%
Magnesium 81mg 22mg 14%
Vitamin C 30mg 20.2mg 11%
Vitamin B1 0.04mg 0.162mg 10%
Sodium 213mg 33mg 8%
Vitamin B6 0.099mg 0.171mg 6%
Calcium 51mg 108mg 6%
Potassium 379mg 196mg 5%
Vitamin B3 0.4mg 1.221mg 5%
Iron 1.8mg 2.14mg 4%
Fiber 1.6g 2.7g 4%
Zinc 0.36mg 0.77mg 4%
Phosphorus 46mg 73mg 4%
Vitamin B5 0.172mg 0.322mg 3%
Vitamin B2 0.09mg 0.129mg 3%
Protein 1.8g 3.17g 3%
Vitamin E 1.89mg 1.62mg 2%
Manganese 0.366mg 0.395mg 1%
Calories 19kcal 22kcal 0%
Fats 0.2g 0.49g 0%
Carbs 3.74g 2.85g 0%
Net carbs 2.14g 0.15g N/A
Sugar 1.1g 0.38g N/A
Selenium 0.9µg 1µg 0%
Choline 18mg 18.3mg 0%
Saturated fat 0.03g 0.05g 0%
Monounsaturated fat 0.04g 0.026g 0%
Polyunsaturated fat 0.07g 0.13g 0%
Tryptophan 0.017mg 0.043mg 0%
Threonine 0.083mg 0.106mg 0%
Isoleucine 0.147mg 0.104mg 0%
Leucine 0.13mg 0.17mg 0%
Lysine 0.099mg 0.198mg 0%
Methionine 0.019mg 0.048mg 0%
Phenylalanine 0.11mg 0.128mg 0%
Valine 0.11mg 0.153mg 0%
Histidine 0.036mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
71%
Rapini
Minerals Daily Need Coverage Score
34%
Chard raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 180mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.02g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.