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  6. Chard vs. Rapini

Chard vs. Rapini — In-Depth Nutrition Comparison

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The main differences between chard and rapini

  • Chard is richer in vitamin K, vitamin A, magnesium, copper, and potassium, yet rapini is richer in folate, vitamin B1, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin K for chard is 86% higher.
  • Chard contains 5 times more sodium than rapini. Chard contains 179mg of sodium, while rapini contains 33mg.

Food types used in this article are Chard, swiss, cooked, boiled, drained, without salt and Broccoli raab, raw.

Infographic

Chard 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.
Chard
Chard
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Rapini
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 +290.9%
Contains more PotassiumPotassium +180.1%
Contains more CopperCopper +288.1%
Contains more CalciumCalcium +86.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +121.2%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +11.1%
~equal in Iron ~2.14mg

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.
Chard
Chard
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Rapini
Rapini
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Contains more Vitamin AVitamin A +133.6%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin KVitamin K +46.1%
Contains more Vitamin CVitamin C +12.2%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +239.2%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin B6Vitamin B6 +101.2%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Rapini DV% diff.
Vitamin K 327.3µg 224µg 86%
Vitamin A 306µg 131µg 19%
Folate 9µg 83µg 19%
Magnesium 86mg 22mg 15%
Copper 0.163mg 0.042mg 13%
Vitamin B1 0.034mg 0.162mg 11%
Potassium 549mg 196mg 10%
Vitamin B6 0.085mg 0.171mg 7%
Phosphorus 33mg 73mg 6%
Sodium 179mg 33mg 6%
Calcium 58mg 108mg 5%
Vitamin B3 0.36mg 1.221mg 5%
Zinc 0.33mg 0.77mg 4%
Protein 1.88g 3.17g 3%
Manganese 0.334mg 0.395mg 3%
Vitamin B2 0.086mg 0.129mg 3%
Vitamin B5 0.163mg 0.322mg 3%
Vitamin C 18mg 20.2mg 2%
Iron 2.26mg 2.14mg 2%
Fiber 2.1g 2.7g 2%
Vitamin E 1.89mg 1.62mg 2%
Choline 28.7mg 18.3mg 2%
Fats 0.08g 0.49g 1%
Polyunsaturated fat 0.028g 0.13g 1%
Calories 20kcal 22kcal 0%
Protein per 100 calories 9.4g 14g N/A
Calories per 10 g protein 106kcal 69kcal N/A
Weight per 100 calories 500g 455g N/A
Net carbs 2.03g 0.15g N/A
Carbs 4.13g 2.85g 0%
Sugar 1.1g 0.38g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.012g 0.05g 0%
Monounsaturated fat 0.016g 0.026g 0%
Tryptophan 0.018mg 0.043mg 0%
Threonine 0.086mg 0.106mg 0%
Isoleucine 0.154mg 0.104mg 0%
Leucine 0.135mg 0.17mg 0%
Lysine 0.103mg 0.198mg 0%
Methionine 0.02mg 0.048mg 0%
Phenylalanine 0.114mg 0.128mg 0%
Valine 0.114mg 0.153mg 0%
Histidine 0.038mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Rapini
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 +44.9%
Contains more OtherOther +34%
Contains more ProteinProtein +68.6%
Contains more FatsFats +512.5%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Rapini
Rapini
2
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 -76%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +364.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.