Rapini vs Chard: Nutrition, Calories & Protein Compared



Rapini - calories, kcal, weight, nutrition
Rapini - calories, kcal, weight, nutrition

Rapini vs Chard
Nutrition Facts

Rapini
Serving size:
  change
handful (25g)cup, chopped (29g)cup, chopped (40g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Chard
Serving size:
  change
bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Rapini vs Chard 100g Compare


per 100gRapiniChard
Calories22 19
Carbohydrates2.85 g3.74 g
Fat0.49 g0.2 g
Dietary fiber2.7 g1.6 g
Protein3.17 g3.27 g
Calcium108 mg51 mg
Iron2.14 mg1.8 mg
Magnessium22 mg81 mg
Potassium196 mg379 mg
Sodium33 mg213 mg
Zink0.77 mg0.39 mg
Vitaminium A2622 µg6116 µg
Vitaminium B1 (Thiamine)0.162 mg0.04 mg
Vitaminium B2 (riboflavin)0.129 mg0.09 mg
Vitaminium B3 (Niacin)1.221 mg0.4 mg
Vitaminium B50.21 mg0.172 mg
Vitaminium B60.171 mg0.99 mg
Vitaminium B9 (Folic acid)83 mg14 mg
Vitaminium C20.2 mg30 mg
Vitaminium E1.62 mg1.89 mg
Vitaminium K224 µg830 µg
Beta karoten1573 mg45 mg
Rapini vs Chard: A Nutritional Comparison

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

22kcal

Calories source

  • 40% CARBS.
  • 45% PROTEIN
  • 15% FAT

Chard 100g

19kcal

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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