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 RAE, Magnesium, Copper, and Potassium, yet Rapini is richer in Folate, Vitamin B1, Vitamin B6, and Phosphorus.
- Daily need coverage for Vitamin K from 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.
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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
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Magnesium
+290.9%
Contains
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Potassium
+180.1%
Contains
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Copper
+288.1%
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Calcium
+86.2%
Contains
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Phosphorus
+121.2%
Contains
less
Sodium
-81.6%
Contains
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Zinc
+133.3%
Contains
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Manganese
+18.3%
Contains
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Selenium
+11.1%
Equal in Iron - 2.14
Contains
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Magnesium
+290.9%
Contains
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Potassium
+180.1%
Contains
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Copper
+288.1%
Contains
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Calcium
+86.2%
Contains
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Phosphorus
+121.2%
Contains
less
Sodium
-81.6%
Contains
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Zinc
+133.3%
Contains
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Manganese
+18.3%
Contains
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Selenium
+11.1%
Equal in Iron - 2.14
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.
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Contains
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Vitamin A
+133.6%
Contains
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Vitamin E
+16.7%
Contains
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Vitamin K
+46.1%
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Vitamin C
+12.2%
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Vitamin B1
+376.5%
Contains
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Vitamin B2
+50%
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Vitamin B3
+239.2%
Contains
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Vitamin B5
+97.5%
Contains
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Vitamin B6
+101.2%
Contains
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Folate
+822.2%
Contains
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Vitamin A
+133.6%
Contains
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Vitamin E
+16.7%
Contains
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Vitamin K
+46.1%
Contains
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Vitamin C
+12.2%
Contains
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Vitamin B1
+376.5%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+239.2%
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Vitamin B5
+97.5%
Contains
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Vitamin B6
+101.2%
Contains
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Folate
+822.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+44.9%
Contains
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Other
+34%
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Protein
+68.6%
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Fats
+512.5%
Equal in Water - 92.55
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Carbs
+44.9%
Contains
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Other
+34%
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Protein
+68.6%
Contains
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Fats
+512.5%
Equal in Water - 92.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76%
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Monounsaturated Fat
+62.5%
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Polyunsaturated fat
+364.3%
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Saturated Fat
-76%
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Monounsaturated Fat
+62.5%
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Polyunsaturated fat
+364.3%
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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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 0.15g |
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| Protein | 1.88g | 3.17g |
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| Fats | 0.08g | 0.49g |
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| Carbs | 4.13g | 2.85g |
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| Calories | 20kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 1.1g | 0.38g |
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| Fiber | 2.1g | 2.7g |
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| Calcium | 58mg | 108mg |
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| Iron | 2.26mg | 2.14mg |
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| Magnesium | 86mg | 22mg |
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| Phosphorus | 33mg | 73mg |
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| Potassium | 549mg | 196mg |
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| Sodium | 179mg | 33mg |
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| Zinc | 0.33mg | 0.77mg |
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| Copper | 0.163mg | 0.042mg |
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| Manganese | 0.334mg | 0.395mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin A | 6124IU | 2622IU |
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| Vitamin A RAE | 306µg | 131µg |
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| Vitamin E | 1.89mg | 1.62mg |
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| Vitamin C | 18mg | 20.2mg |
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| Vitamin B1 | 0.034mg | 0.162mg |
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| Vitamin B2 | 0.086mg | 0.129mg |
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| Vitamin B3 | 0.36mg | 1.221mg |
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| Vitamin B5 | 0.163mg | 0.322mg |
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| Vitamin B6 | 0.085mg | 0.171mg |
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| Folate | 9µg | 83µg |
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| Vitamin K | 327.3µg | 224µg |
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| Tryptophan | 0.018mg | 0.043mg |
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| Threonine | 0.086mg | 0.106mg |
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| Isoleucine | 0.154mg | 0.104mg |
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| Leucine | 0.135mg | 0.17mg |
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| Lysine | 0.103mg | 0.198mg |
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| Methionine | 0.02mg | 0.048mg |
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| Phenylalanine | 0.114mg | 0.128mg |
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| Valine | 0.114mg | 0.153mg |
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| Histidine | 0.038mg | 0.066mg |
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| Saturated Fat | 0.012g | 0.05g |
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| Monounsaturated Fat | 0.016g | 0.026g |
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| Polyunsaturated fat | 0.028g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
113%
86%
Minerals Daily Need Coverage Score
36%
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 - 146mg)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Chard is cheaper (difference - $0.4)
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 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.