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Rapini vs. Chard — In-Depth Nutrition Comparison

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The main differences between rapini and chard

  • Rapini is richer in folate, vitamin B1, vitamin B6, and phosphorus, yet chard is richer in vitamin K, vitamin A, magnesium, copper, and potassium.
  • Daily need coverage for vitamin K for chard is 86% higher.
  • Rapini contains 9 times more folate than chard. Rapini contains 83µg of folate, while chard contains 9µg.
  • Rapini contains less sodium.

Food types used in this article are Broccoli raab, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Rapini vs Chard 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.
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%
Chard
Chard
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +86.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +121.2%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +18.3%
Contains more MagnesiumMagnesium +290.9%
Contains more PotassiumPotassium +180.1%
Contains more CopperCopper +288.1%
~equal in Iron ~2.26mg
~equal in Selenium ~0.9µg

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.
Rapini
Rapini
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Chard
Chard
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin CVitamin C +12.2%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +239.2%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin B6Vitamin B6 +101.2%
Contains more FolateFolate +822.2%
Contains more Vitamin AVitamin A +133.6%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin KVitamin K +46.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Chard DV% diff.
Vitamin K 224µg 327.3µg 86%
Vitamin A 131µg 306µg 19%
Folate 83µg 9µg 19%
Magnesium 22mg 86mg 15%
Copper 0.042mg 0.163mg 13%
Vitamin B1 0.162mg 0.034mg 11%
Potassium 196mg 549mg 10%
Vitamin B6 0.171mg 0.085mg 7%
Phosphorus 73mg 33mg 6%
Sodium 33mg 179mg 6%
Calcium 108mg 58mg 5%
Vitamin B3 1.221mg 0.36mg 5%
Zinc 0.77mg 0.33mg 4%
Protein 3.17g 1.88g 3%
Manganese 0.395mg 0.334mg 3%
Vitamin B2 0.129mg 0.086mg 3%
Vitamin B5 0.322mg 0.163mg 3%
Vitamin C 20.2mg 18mg 2%
Iron 2.14mg 2.26mg 2%
Fiber 2.7g 2.1g 2%
Vitamin E 1.62mg 1.89mg 2%
Choline 18.3mg 28.7mg 2%
Fats 0.49g 0.08g 1%
Polyunsaturated fat 0.13g 0.028g 1%
Calories 22kcal 20kcal 0%
Protein per 100 calories 14g 9.4g N/A
Calories per 10 g protein 69kcal 106kcal N/A
Weight per 100 calories 455g 500g N/A
Net carbs 0.15g 2.03g N/A
Carbs 2.85g 4.13g 0%
Sugar 0.38g 1.1g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0.012g 0%
Monounsaturated fat 0.026g 0.016g 0%
Tryptophan 0.043mg 0.018mg 0%
Threonine 0.106mg 0.086mg 0%
Isoleucine 0.104mg 0.154mg 0%
Leucine 0.17mg 0.135mg 0%
Lysine 0.198mg 0.103mg 0%
Methionine 0.048mg 0.02mg 0%
Phenylalanine 0.128mg 0.114mg 0%
Valine 0.153mg 0.114mg 0%
Histidine 0.066mg 0.038mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Chard
Chard
3
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +68.6%
Contains more FatsFats +512.5%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +34%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +364.3%
Contains less Sat. FatSaturated fat -76%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.