Chard vs. Rapini — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 AVitamin A | +133.6% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin KVitamin K | +46.1% |
| Contains more CholineCholine | +56.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Sodium | 179mg | 33mg | 6% |
| Phosphorus | 33mg | 73mg | 6% |
| Vitamin B3 | 0.36mg | 1.221mg | 5% |
| Calcium | 58mg | 108mg | 5% |
| Zinc | 0.33mg | 0.77mg | 4% |
| Manganese | 0.334mg | 0.395mg | 3% |
| Vitamin B2 | 0.086mg | 0.129mg | 3% |
| Protein | 1.88g | 3.17g | 3% |
| Vitamin B5 | 0.163mg | 0.322mg | 3% |
| Vitamin E | 1.89mg | 1.62mg | 2% |
| Vitamin C | 18mg | 20.2mg | 2% |
| Fiber | 2.1g | 2.7g | 2% |
| Iron | 2.26mg | 2.14mg | 2% |
| Choline | 28.7mg | 18.3mg | 2% |
| Fats | 0.08g | 0.49g | 1% |
| Polyunsaturated fat | 0.028g | 0.13g | 1% |
| Calories | 20kcal | 22kcal | 0% |
| Carbs | 4.13g | 2.85g | 0% |
| Net carbs | 2.03g | 0.15g | N/A |
| 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
| 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
| Contains less Sat. FatSaturated fat | -76% |
| Contains more Mono. FatMonounsaturated fat | +62.5% |
| Contains more Poly. FatPolyunsaturated fat | +364.3% |
