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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 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

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% 367% 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% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
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%
~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 Opinion
Calories 19kcal 22kcal Rapini
Protein 1.8g 3.17g Rapini
Fats 0.2g 0.49g Rapini
Vitamin C 30mg 20.2mg Chard raw
Net carbs 2.14g 0.15g Chard raw
Carbs 3.74g 2.85g Chard raw
Magnesium 81mg 22mg Chard raw
Calcium 51mg 108mg Rapini
Potassium 379mg 196mg Chard raw
Iron 1.8mg 2.14mg Rapini
Sugar 1.1g 0.38g Rapini
Fiber 1.6g 2.7g Rapini
Copper 0.179mg 0.042mg Chard raw
Zinc 0.36mg 0.77mg Rapini
Phosphorus 46mg 73mg Rapini
Sodium 213mg 33mg Rapini
Vitamin A 6116IU 2622IU Chard raw
Vitamin A 306µg 131µg Chard raw
Vitamin E 1.89mg 1.62mg Chard raw
Manganese 0.366mg 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin B1 0.04mg 0.162mg Rapini
Vitamin B2 0.09mg 0.129mg Rapini
Vitamin B3 0.4mg 1.221mg Rapini
Vitamin B5 0.172mg 0.322mg Rapini
Vitamin B6 0.099mg 0.171mg Rapini
Vitamin K 830µg 224µg Chard raw
Folate 14µg 83µg Rapini
Choline 18mg 18.3mg Rapini
Saturated Fat 0.03g 0.05g Chard raw
Monounsaturated Fat 0.04g 0.026g Chard raw
Polyunsaturated fat 0.07g 0.13g Rapini
Tryptophan 0.017mg 0.043mg Rapini
Threonine 0.083mg 0.106mg Rapini
Isoleucine 0.147mg 0.104mg Chard raw
Leucine 0.13mg 0.17mg Rapini
Lysine 0.099mg 0.198mg Rapini
Methionine 0.019mg 0.048mg Rapini
Phenylalanine 0.11mg 0.128mg Rapini
Valine 0.11mg 0.153mg Rapini
Histidine 0.036mg 0.066mg Rapini
Fructose 0.17g Rapini

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
206%
Chard raw
80%
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.