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Collard Greens vs. Rapini — In-Depth Nutrition Comparison

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How are Collard Greens and Rapini different?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, and Fiber, while Rapini is higher in Folate, Iron, Vitamin B1, and Phosphorus.
  • Collard Greens covers your daily need of Vitamin K 152% more than Rapini.
  • Collard Greens contains 3 times more Vitamin A RAE than Rapini. Collard Greens contains 380µg of Vitamin A RAE, while Rapini contains 131µg.

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.
Contains more Calcium +30.6%
Contains less Sodium -54.5%
Contains more Copper +21.4%
Contains more Manganese +29.1%
Contains more Iron +89.4%
Contains more Phosphorus +128.1%
Contains more Potassium +67.5%
Contains more Zinc +234.8%
Contains more Selenium +100%
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +30.6%
Contains less Sodium -54.5%
Contains more Copper +21.4%
Contains more Manganese +29.1%
Contains more Iron +89.4%
Contains more Phosphorus +128.1%
Contains more Potassium +67.5%
Contains more Zinc +234.8%
Contains more Selenium +100%
Equal in Magnesium - 22

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.
:
8
Rapini
Contains more Vitamin A +189.9%
Contains more Choline +109.8%
Contains more Vitamin K +81.5%
Contains more Vitamin E +84.1%
Contains more Vitamin C +11%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +33.6%
Contains more Folate +418.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 10% 560%
Contains more Vitamin A +189.9%
Contains more Choline +109.8%
Contains more Vitamin K +81.5%
Contains more Vitamin E +84.1%
Contains more Vitamin C +11%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +33.6%
Contains more Folate +418.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +46.9%
Contains more Carbs +98.2%
Contains more Protein +17%
Contains more Other +27%
Equal in Water - 92.55
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
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 Fats +46.9%
Contains more Carbs +98.2%
Contains more Protein +17%
Contains more Other +27%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +33.1%
Equal in Saturated Fat - 0.05
Equal in Monounsaturated Fat - 0.026
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Polyunsaturated fat +33.1%
Equal in Saturated Fat - 0.05
Equal in Monounsaturated Fat - 0.026

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Collard Greens Rapini
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Rapini Opinion
Net carbs 1.65g 0.15g Collard Greens
Protein 2.71g 3.17g Rapini
Fats 0.72g 0.49g Collard Greens
Carbs 5.65g 2.85g Collard Greens
Calories 33kcal 22kcal Collard Greens
Fructose 0.17g Rapini
Sugar 0.4g 0.38g Rapini
Fiber 4g 2.7g Collard Greens
Calcium 141mg 108mg Collard Greens
Iron 1.13mg 2.14mg Rapini
Magnesium 21mg 22mg Rapini
Phosphorus 32mg 73mg Rapini
Potassium 117mg 196mg Rapini
Sodium 15mg 33mg Collard Greens
Zinc 0.23mg 0.77mg Rapini
Copper 0.051mg 0.042mg Collard Greens
Manganese 0.51mg 0.395mg Collard Greens
Selenium 0.5µg 1µg Rapini
Vitamin A 7600IU 2622IU Collard Greens
Vitamin A RAE 380µg 131µg Collard Greens
Vitamin E 0.88mg 1.62mg Rapini
Vitamin C 18.2mg 20.2mg Rapini
Vitamin B1 0.04mg 0.162mg Rapini
Vitamin B2 0.106mg 0.129mg Rapini
Vitamin B3 0.575mg 1.221mg Rapini
Vitamin B5 0.218mg 0.322mg Rapini
Vitamin B6 0.128mg 0.171mg Rapini
Folate 16µg 83µg Rapini
Choline 38.4mg 18.3mg Collard Greens
Vitamin K 406.6µg 224µg Collard Greens
Tryptophan 0.027mg 0.043mg Rapini
Threonine 0.074mg 0.106mg Rapini
Isoleucine 0.086mg 0.104mg Rapini
Leucine 0.13mg 0.17mg Rapini
Lysine 0.101mg 0.198mg Rapini
Methionine 0.028mg 0.048mg Rapini
Phenylalanine 0.075mg 0.128mg Rapini
Valine 0.104mg 0.153mg Rapini
Histidine 0.04mg 0.066mg Rapini
Saturated Fat 0.047g 0.05g Collard Greens
Monounsaturated Fat 0.026g 0.026g
Polyunsaturated fat 0.173g 0.13g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
129%
Collard Greens
80%
Rapini
Minerals Daily Need Coverage Score
22%
Collard Greens
27%
Rapini

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.02g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.