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  6. Mustard Greens Raw vs. Rapini

Mustard Greens Raw vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens Raw and Rapini?

  • Mustard Greens Raw are richer in Vitamin C, Vitamin K, Copper, and Potassium, yet Rapini is richer in Folate, Vitamin B1, and Iron.
  • Mustard Greens Raw' daily need coverage for Vitamin C is 55% higher.
  • Mustard Greens Raw have 4 times more Copper than Rapini. Mustard Greens Raw have 0.165mg of Copper, while Rapini has 0.042mg.

We used Mustard greens, raw and Broccoli raab, raw types in this comparison.

Infographic

Mustard Greens Raw vs Rapini 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.
Mustard Greens Raw
Mustard Greens Raw
5
:
5
Rapini
Rapini
Contains more Magnesium +45.5%
Contains more Potassium +95.9%
Contains less Sodium -39.4%
Contains more Copper +292.9%
Contains more Iron +30.5%
Contains more Phosphorus +25.9%
Contains more Zinc +208%
Contains more Selenium +11.1%
Equal in Calcium - 108
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +45.5%
Contains more Potassium +95.9%
Contains less Sodium -39.4%
Contains more Copper +292.9%
Contains more Iron +30.5%
Contains more Phosphorus +25.9%
Contains more Zinc +208%
Contains more Selenium +11.1%
Equal in Calcium - 108

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.
Mustard Greens Raw
Mustard Greens Raw
5
:
5
Rapini
Rapini
Contains more Vitamin A +15.3%
Contains more Vitamin E +24.1%
Contains more Vitamin C +246.5%
Contains more Vitamin K +15%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +53.3%
Contains more Folate +591.7%
Equal in Vitamin B6 - 0.171
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +15.3%
Contains more Vitamin E +24.1%
Contains more Vitamin C +246.5%
Contains more Vitamin K +15%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +53.3%
Contains more Folate +591.7%
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Rapini
Rapini
Contains more Carbs +63.9%
Contains more Other +43.6%
Contains more Protein +10.8%
Contains more Fats +16.7%
Equal in Water - 92.55
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Rapini
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 Carbs +63.9%
Contains more Other +43.6%
Contains more Protein +10.8%
Contains more Fats +16.7%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Rapini
Rapini
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +253.8%
Contains more Polyunsaturated fat +242.1%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +253.8%
Contains more Polyunsaturated fat +242.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Rapini Opinion
Net carbs 1.47g 0.15g Mustard Greens Raw
Protein 2.86g 3.17g Rapini
Fats 0.42g 0.49g Rapini
Carbs 4.67g 2.85g Mustard Greens Raw
Calories 27kcal 22kcal Mustard Greens Raw
Fructose 0.17g Rapini
Sugar 1.32g 0.38g Rapini
Fiber 3.2g 2.7g Mustard Greens Raw
Calcium 115mg 108mg Mustard Greens Raw
Iron 1.64mg 2.14mg Rapini
Magnesium 32mg 22mg Mustard Greens Raw
Phosphorus 58mg 73mg Rapini
Potassium 384mg 196mg Mustard Greens Raw
Sodium 20mg 33mg Mustard Greens Raw
Zinc 0.25mg 0.77mg Rapini
Copper 0.165mg 0.042mg Mustard Greens Raw
Manganese 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin A 3024IU 2622IU Mustard Greens Raw
Vitamin A RAE 151µg 131µg Mustard Greens Raw
Vitamin E 2.01mg 1.62mg Mustard Greens Raw
Vitamin C 70mg 20.2mg Mustard Greens Raw
Vitamin B1 0.08mg 0.162mg Rapini
Vitamin B2 0.11mg 0.129mg Rapini
Vitamin B3 0.8mg 1.221mg Rapini
Vitamin B5 0.21mg 0.322mg Rapini
Vitamin B6 0.18mg 0.171mg Mustard Greens Raw
Folate 12µg 83µg Rapini
Vitamin K 257.5µg 224µg Mustard Greens Raw
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.01g 0.05g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.026g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.13g Rapini

Which food is preferable for your diet?

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

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
102%
Mustard Greens Raw
86%
Rapini
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.94g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.04g)
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.
Which food is richer in vitamins?
?
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.

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.