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
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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 | +133.6% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |