Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard Greens vs. Rapini — In-Depth Nutrition Comparison

Compare

What are the differences between Mustard Greens and Rapini?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Copper, and Vitamin C, yet Rapini is higher in Folate, Iron, Vitamin B1, Vitamin B6, and Vitamin B2.
  • Mustard Greens's daily need coverage for Vitamin K is 307% more.
  • Mustard Greens has 5 times more Vitamin A RAE than Rapini. While Mustard Greens has 618µg of Vitamin A RAE, Rapini has only 131µg.

We used Mustard greens, cooked, boiled, drained, without salt and Broccoli raab, raw types in this article.

Infographic

Mustard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Rapini
7
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 CopperCopper +247.6%
Contains less SodiumSodium -72.7%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +21%
Contains more IronIron +146%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +73.8%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~108mg

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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Rapini
7
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% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +25.2%
Contains more Vitamin AVitamin A +371.8%
Contains more Vitamin KVitamin K +164.6%
Contains more Vitamin B1Vitamin B1 +295.1%
Contains more Vitamin B2Vitamin B2 +104.8%
Contains more Vitamin B3Vitamin B3 +182%
Contains more Vitamin B5Vitamin B5 +168.3%
Contains more Vitamin B6Vitamin B6 +74.5%
Contains more FolateFolate +822.2%
Contains more CholineCholine +4475%
~equal in Vitamin E ~1.62mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Rapini
4
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 CarbsCarbs +58.2%
Contains more ProteinProtein +23.8%
Contains more OtherOther +38.2%
~equal in Fats ~0.49g
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Rapini
1
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 less Sat. FatSaturated Fat -76%
Contains more Mono. FatMonounsaturated Fat +323.1%
Contains more Poly. FatPolyunsaturated fat +182.6%

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 Rapini
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Rapini Opinion
Calories 26kcal 22kcal Mustard Greens
Protein 2.56g 3.17g Rapini
Fats 0.47g 0.49g Rapini
Vitamin C 25.3mg 20.2mg Mustard Greens
Net carbs 2.51g 0.15g Mustard Greens
Carbs 4.51g 2.85g Mustard Greens
Magnesium 13mg 22mg Rapini
Calcium 118mg 108mg Mustard Greens
Potassium 162mg 196mg Rapini
Iron 0.87mg 2.14mg Rapini
Sugar 1.41g 0.38g Rapini
Fiber 2g 2.7g Rapini
Copper 0.146mg 0.042mg Mustard Greens
Zinc 0.22mg 0.77mg Rapini
Phosphorus 42mg 73mg Rapini
Sodium 9mg 33mg Mustard Greens
Vitamin A 12370IU 2622IU Mustard Greens
Vitamin A RAE 618µg 131µg Mustard Greens
Vitamin E 1.78mg 1.62mg Mustard Greens
Manganese 0.395mg Rapini
Selenium 0.6µg 1µg Rapini
Vitamin B1 0.041mg 0.162mg Rapini
Vitamin B2 0.063mg 0.129mg Rapini
Vitamin B3 0.433mg 1.221mg Rapini
Vitamin B5 0.12mg 0.322mg Rapini
Vitamin B6 0.098mg 0.171mg Rapini
Vitamin K 592.7µg 224µg Mustard Greens
Folate 9µg 83µg Rapini
Choline 0.4mg 18.3mg Rapini
Saturated Fat 0.012g 0.05g Mustard Greens
Monounsaturated Fat 0.11g 0.026g Mustard Greens
Polyunsaturated fat 0.046g 0.13g Rapini
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
Fructose 0.17g Rapini

Which food is preferable for your diet?

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

People also compare

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
186%
Mustard Greens
80%
Rapini
Minerals Daily Need Coverage Score
17%
Mustard Greens
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.03g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.038g)
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 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.