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  6. Chard raw vs. Rapini

Chard raw vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between chard raw and rapini

  • Chard raw has more vitamin K, vitamin A, copper, magnesium, and vitamin C; however, rapini is higher in folate, vitamin B1, calcium, and vitamin B6.
  • Chard raw covers your daily need for vitamin K, 505% more than rapini.
  • Chard raw has 6 times more sodium than rapini. While chard raw has 213mg of sodium, rapini has only 33mg.

These are the specific foods used in this comparison Chard, swiss, raw and Broccoli raab, raw.

Infographic

Chard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Rapini
Rapini
6
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 MagnesiumMagnesium +268.2%
Contains more PotassiumPotassium +93.4%
Contains more CopperCopper +326.2%
Contains more CalciumCalcium +111.8%
Contains more IronIron +18.9%
Contains more ZincZinc +113.9%
Contains more PhosphorusPhosphorus +58.7%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +11.1%
~equal in Manganese ~0.395mg

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 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Rapini
Rapini
6
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%
Contains more Vitamin CVitamin C +48.5%
Contains more Vitamin AVitamin A +133.6%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin KVitamin K +270.5%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more FolateFolate +492.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Rapini DV% diff.
Vitamin K 830µg 224µg 505%
Vitamin A 306µg 131µg 19%
Folate 14µg 83µg 17%
Copper 0.179mg 0.042mg 15%
Magnesium 81mg 22mg 14%
Vitamin C 30mg 20.2mg 11%
Vitamin B1 0.04mg 0.162mg 10%
Sodium 213mg 33mg 8%
Calcium 51mg 108mg 6%
Vitamin B6 0.099mg 0.171mg 6%
Potassium 379mg 196mg 5%
Vitamin B3 0.4mg 1.221mg 5%
Iron 1.8mg 2.14mg 4%
Fiber 1.6g 2.7g 4%
Zinc 0.36mg 0.77mg 4%
Phosphorus 46mg 73mg 4%
Protein 1.8g 3.17g 3%
Vitamin B2 0.09mg 0.129mg 3%
Vitamin B5 0.172mg 0.322mg 3%
Vitamin E 1.89mg 1.62mg 2%
Manganese 0.366mg 0.395mg 1%
Calories 19kcal 22kcal 0%
Protein per 100 calories 9.5g 14g N/A
Calories per 10 g protein 106kcal 69kcal N/A
Weight per 100 calories 526g 455g N/A
Fats 0.2g 0.49g 0%
Net carbs 2.14g 0.15g N/A
Carbs 3.74g 2.85g 0%
Sugar 1.1g 0.38g N/A
Selenium 0.9µg 1µg 0%
Choline 18mg 18.3mg 0%
Saturated fat 0.03g 0.05g 0%
Monounsaturated fat 0.04g 0.026g 0%
Polyunsaturated fat 0.07g 0.13g 0%
Tryptophan 0.017mg 0.043mg 0%
Threonine 0.083mg 0.106mg 0%
Isoleucine 0.147mg 0.104mg 0%
Leucine 0.13mg 0.17mg 0%
Lysine 0.099mg 0.198mg 0%
Methionine 0.019mg 0.048mg 0%
Phenylalanine 0.11mg 0.128mg 0%
Valine 0.11mg 0.153mg 0%
Histidine 0.036mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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
Contains more CarbsCarbs +31.2%
Contains more OtherOther +70.2%
Contains more ProteinProtein +76.1%
Contains more FatsFats +145%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Rapini
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 -40%
Contains more Mono. FatMonounsaturated fat +53.8%
Contains more Poly. FatPolyunsaturated fat +85.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.