Kale vs. Rapini — In-Depth Nutrition Comparison
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Significant differences between Kale and Rapini
- Kale has more Vitamin K, Vitamin A RAE, Vitamin C, and Copper, however, Rapini is richer in Folate, Iron, Vitamin B1, Phosphorus, Vitamin B5, and Vitamin E .
- Kale covers your daily Vitamin K needs 494% more than Rapini.
- Rapini has 5 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Rapini has 131µg.
Specific food types used in this comparison are Kale, 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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Potassium
+16.3%
Contains
less
Sodium
-30.3%
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Copper
+271.4%
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Calcium
+50%
Contains
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Iron
+137.8%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+160.7%
Contains
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Zinc
+220.8%
Contains
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Selenium
+11.1%
Equal in Manganese - 0.395
Contains
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Potassium
+16.3%
Contains
less
Sodium
-30.3%
Contains
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Copper
+271.4%
Contains
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Calcium
+50%
Contains
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Iron
+137.8%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+160.7%
Contains
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Zinc
+220.8%
Contains
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Selenium
+11.1%
Equal in Manganese - 0.395
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
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Vitamin A
+419.5%
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Vitamin C
+103%
Contains
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Vitamin K
+264.7%
Contains
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Vitamin E
+90.6%
Contains
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Vitamin B1
+205.7%
Contains
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Vitamin B2
+84.3%
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Vitamin B3
+144.2%
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Vitamin B5
+557.1%
Contains
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Vitamin B6
+23.9%
Contains
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Folate
+538.5%
Contains
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Vitamin A
+419.5%
Contains
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Vitamin C
+103%
Contains
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Vitamin K
+264.7%
Contains
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Vitamin E
+90.6%
Contains
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Vitamin B1
+205.7%
Contains
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Vitamin B2
+84.3%
Contains
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Vitamin B3
+144.2%
Contains
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Vitamin B5
+557.1%
Contains
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Vitamin B6
+23.9%
Contains
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Folate
+538.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+97.5%
Contains
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Protein
+66.8%
Contains
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Fats
+22.5%
Equal in Water - 92.55
Equal in Other - 0.94
Contains
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Carbs
+97.5%
Contains
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Protein
+66.8%
Contains
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Fats
+22.5%
Equal in Water - 92.55
Equal in Other - 0.94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+15.4%
Contains
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Polyunsaturated fat
+48.5%
Equal in Saturated Fat - 0.05
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Monounsaturated Fat
+15.4%
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Polyunsaturated fat
+48.5%
Equal in Saturated Fat - 0.05
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 Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 0.15g |
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| Protein | 1.9g | 3.17g |
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| Fats | 0.4g | 0.49g |
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| Carbs | 5.63g | 2.85g |
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| Calories | 28kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 1.25g | 0.38g |
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| Fiber | 2g | 2.7g |
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| Calcium | 72mg | 108mg |
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| Iron | 0.9mg | 2.14mg |
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| Magnesium | 18mg | 22mg |
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| Phosphorus | 28mg | 73mg |
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| Potassium | 228mg | 196mg |
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| Sodium | 23mg | 33mg |
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| Zinc | 0.24mg | 0.77mg |
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| Copper | 0.156mg | 0.042mg |
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| Manganese | 0.416mg | 0.395mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin A | 13621IU | 2622IU |
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| Vitamin A RAE | 681µg | 131µg |
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| Vitamin E | 0.85mg | 1.62mg |
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| Vitamin C | 41mg | 20.2mg |
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| Vitamin B1 | 0.053mg | 0.162mg |
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| Vitamin B2 | 0.07mg | 0.129mg |
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| Vitamin B3 | 0.5mg | 1.221mg |
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| Vitamin B5 | 0.049mg | 0.322mg |
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| Vitamin B6 | 0.138mg | 0.171mg |
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| Folate | 13µg | 83µg |
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| Vitamin K | 817µg | 224µg |
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| Tryptophan | 0.023mg | 0.043mg |
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| Threonine | 0.085mg | 0.106mg |
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| Isoleucine | 0.114mg | 0.104mg |
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| Leucine | 0.133mg | 0.17mg |
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| Lysine | 0.114mg | 0.198mg |
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| Methionine | 0.018mg | 0.048mg |
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| Phenylalanine | 0.097mg | 0.128mg |
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| Valine | 0.104mg | 0.153mg |
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| Histidine | 0.04mg | 0.066mg |
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| Saturated Fat | 0.052g | 0.05g |
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| Monounsaturated Fat | 0.03g | 0.026g |
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| Polyunsaturated fat | 0.193g | 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 |
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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
258%
86%
Minerals Daily Need Coverage Score
22%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Kale contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)