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  6. Collard Greens vs. Rapini

Collard Greens vs. Rapini — In-Depth Nutrition Comparison

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How are collard Greens and rapini different?

  • Collard Greens are richer in vitamin K, vitamin A, and fiber, while rapini is higher in folate, iron, vitamin B1, and phosphorus.
  • Collard Greens cover your daily need for vitamin K, 152% more than rapini.
  • Collard Greens contain 3 times more vitamin A than rapini. Collard Greens contain 7600IU of vitamin A, while rapini contains 2622IU.

Collards, cooked, boiled, drained, without salt and Broccoli raab, raw types were used in this article.

Infographic

Collard Greens vs Rapini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Rapini
Rapini
5
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 CalciumCalcium +30.6%
Contains more CopperCopper +21.4%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +29.1%
Contains more PotassiumPotassium +67.5%
Contains more IronIron +89.4%
Contains more ZincZinc +234.8%
Contains more PhosphorusPhosphorus +128.1%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~22mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Rapini
Rapini
8
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% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +190.1%
Contains more Vitamin KVitamin K +81.5%
Contains more CholineCholine +109.8%
Contains more Vitamin CVitamin C +11%
Contains more Vitamin EVitamin E +84.1%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +112.3%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +33.6%
Contains more FolateFolate +418.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Rapini DV% diff.
Vitamin K 406.6µg 224µg 152%
Vitamin A 380µg 131µg 28%
Folate 16µg 83µg 17%
Iron 1.13mg 2.14mg 13%
Vitamin B1 0.04mg 0.162mg 10%
Phosphorus 32mg 73mg 6%
Zinc 0.23mg 0.77mg 5%
Fiber 4g 2.7g 5%
Vitamin E 0.88mg 1.62mg 5%
Manganese 0.51mg 0.395mg 5%
Vitamin B3 0.575mg 1.221mg 4%
Choline 38.4mg 18.3mg 4%
Vitamin B6 0.128mg 0.171mg 3%
Calcium 141mg 108mg 3%
Vitamin C 18.2mg 20.2mg 2%
Potassium 117mg 196mg 2%
Vitamin B5 0.218mg 0.322mg 2%
Vitamin B2 0.106mg 0.129mg 2%
Protein 2.71g 3.17g 1%
Calories 33kcal 22kcal 1%
Selenium 0.5µg 1µg 1%
Sodium 15mg 33mg 1%
Copper 0.051mg 0.042mg 1%
Carbs 5.65g 2.85g 1%
Fats 0.72g 0.49g 0%
Net carbs 1.65g 0.15g N/A
Magnesium 21mg 22mg 0%
Sugar 0.4g 0.38g N/A
Saturated fat 0.047g 0.05g 0%
Monounsaturated fat 0.026g 0.026g 0%
Polyunsaturated fat 0.173g 0.13g 0%
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.074mg 0.106mg 0%
Isoleucine 0.086mg 0.104mg 0%
Leucine 0.13mg 0.17mg 0%
Lysine 0.101mg 0.198mg 0%
Methionine 0.028mg 0.048mg 0%
Phenylalanine 0.075mg 0.128mg 0%
Valine 0.104mg 0.153mg 0%
Histidine 0.04mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Rapini
Rapini
3
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 FatsFats +46.9%
Contains more CarbsCarbs +98.2%
Contains more ProteinProtein +17%
Contains more OtherOther +27%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Rapini
Rapini
0
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 more Poly. FatPolyunsaturated fat +33.1%
~equal in Saturated fat ~0.05g
~equal in Monounsaturated fat ~0.026g

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.