Rapini vs Chard: Nutrition, Calories & Protein Compared


Rapini vs Chard
Nutrition Facts
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Rapini vs Chard 100g Compare
per 100g | Rapini | Chard |
---|---|---|
Calories | 22 | 19 |
Carbohydrates | 2.85 g | 3.74 g |
Fat | 0.49 g | 0.2 g |
Dietary fiber | 2.7 g | 1.6 g |
Protein | 3.17 g | 3.27 g |
Calcium | 108 mg | 51 mg |
Iron | 2.14 mg | 1.8 mg |
Magnessium | 22 mg | 81 mg |
Potassium | 196 mg | 379 mg |
Sodium | 33 mg | 213 mg |
Zink | 0.77 mg | 0.39 mg |
Vitaminium A | 2622 µg | 6116 µg |
Vitaminium B1 (Thiamine) | 0.162 mg | 0.04 mg |
Vitaminium B2 (riboflavin) | 0.129 mg | 0.09 mg |
Vitaminium B3 (Niacin) | 1.221 mg | 0.4 mg |
Vitaminium B5 | 0.21 mg | 0.172 mg |
Vitaminium B6 | 0.171 mg | 0.99 mg |
Vitaminium B9 (Folic acid) | 83 mg | 14 mg |
Vitaminium C | 20.2 mg | 30 mg |
Vitaminium E | 1.62 mg | 1.89 mg |
Vitaminium K | 224 µg | 830 µg |
Beta karoten | 1573 mg | 45 mg |
When it comes to leafy greens, Rapini (also known as broccoli rabe) and Chard are both celebrated for their nutritional benefits and culinary versatility. But how do they compare? Let's dive into the interesting facts about these greens and compare their nutritional profiles to help you decide which might be the best addition to your meals.
Discovering Rapini and Chard
Rapini, with its rich, slightly bitter taste, is a member of the brassica family, related closely to both broccoli and turnips. This leafy green is packed with vitamins A, C, and K, and is a great source of minerals like potassium and calcium. It's often blanched and then sautéed with garlic for a delicious side dish.
Chard, on the other hand, is a member of the beet family and comes in various colors, including rainbow chard, which makes it a visually appealing addition to any plate. It boasts a milder flavor compared to rapini and is rich in vitamins K, A, and C, along with being a good source of magnesium and iron. Chard can be eaten raw in salads or cooked in a variety of dishes.
Nutritional Face-Off: Rapini vs Chard
When choosing between rapini and chard, understanding their nutritional content is key. Here's how they stack up in terms of calories, macronutrients, and vitamins.
- Calories: Rapini comes in at 22 calories per 100g, while Chard is slightly lower at 19 calories.
- Carbohydrates and Fiber: Chard has a bit more carbohydrates (3.74g) than Rapini (2.85g), but Rapini leads in dietary fiber with 2.7g compared to Chard's 1.6g.
- Protein: Both greens are good sources of protein, with Rapini providing 3.17g and Chard slightly higher at 3.27g per 100g serving.
- Vitamins and Minerals: Rapini is an excellent source of vitamin A and C, while Chard shines with its vitamin K content. Chard also has a higher magnesium content, beneficial for muscle and nerve function.
Both greens contain no cholesterol and are low in fat, making them heart-healthy choices for any diet.
So, Which Should You Choose?
Ultimately, the choice between rapini and chard comes down to personal preference in taste and cooking application. If you prefer a bit of bitterness and are looking for a high vitamin A and C content, rapini might be the way to go. On the other hand, if you enjoy a milder taste and are looking to boost your vitamin K and magnesium intake, chard could be a better option.
Both rapini and chard offer unique flavors and nutritional profiles that can enrich your diet. Why not include both in your meal rotation to enjoy the diverse benefits and tastes they offer? Whether sautéed, blanched, or added to soups and stews, these leafy greens can add a nutritional punch and vibrant colors to your dishes.
Rapini 100g
22kcalCalories source
- 40% CARBS.
- 45% PROTEIN
- 15% FAT
Chard 100g
19kcalCalories source
- 50% CARBS
- 44% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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