Rapini vs Kale: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?


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

Kale vs Rapini: Nutrition Comparison

per 100gRapiniKale
Calories22 49
Carbohydrates2.85 g8.75 g
Fat0.49 g0.93 g
Dietary fiber2.7 g3.6 g
Protein3.17 g4.28 g
Calcium108 mg150 mg
Iron2.14 mg1.47 mg
Magnessium22 mg47 mg
Potassium196 mg491 mg
Sodium33 mg38 mg
Zink0.77 mg0.56 mg
Vitaminium B1 (Thiamine)0.162 mg0.11 mg
Vitaminium B2 (riboflavin)0.129 mg0.13 mg
Vitaminium B3 (Niacin)1.221 mg1 mg
Vitaminium B50.21 mg0.091 mg
Vitaminium B60.171 mg0.271 mg
Vitaminium B9 (Folic acid)83 mg141 mg
Vitaminium C20.2 mg120 mg
Vitaminium K224 mg704.8 mg
Beta karoten1573 mg5927 mg

Less Calories in Rapini

At first glance, you can see that in rapini is much less calories than in kale.

Rapini has 22 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 123%.

Additionally, it is also easy to notice that most of the calories in rapini cames from protein and in kale from carbs.

See tables below to compare rapini with kale in details.

Rapini And Kale Nutrition Difference

  • Calories:
    kale - 123% more than rapini
  • Carbohydrates:
    kale - 207% more than rapini
  • Fat:
    kale - 90% more than rapini
  • Dietary fiber:
    kale - 33% more than rapini
  • Protein:
    kale - 35% more than rapini

Less protein in rapini

It is aslo easy to see see that in rapini is less protein than in kale.

There is 4.28g per 100g of kale and 3.17g per 100g of rapini so using simple math we can see that difference is about 35%.

Less carbohydrates in rapini

In rapini is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 2.85g/100g in rapini so let me do the math for you again - difference is about 207%.

Less fat in rapini

In rapini is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.49g/100g in rapini. In this case difference is about 90%.

Rapini

22kcal
  • Calories22
  • Carbohydrates2.85 g
  • Fat0.49 g
  • Dietary fiber2.7 g
  • Protein3.17 g
Rapini calories per:
100g
| ounce | handfull | cup | chopped | cup | chopped

Calories source

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

Kale

49kcal
  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs rapini

  • Vitaminium B1 (Thiamine):
    rapini - 47% more than kale
  • Vitaminium B2 (riboflavin):
    kale - 1% more than rapini
  • Vitaminium B3 (Niacin):
    rapini - 22% more than kale
  • Vitaminium B5:
    rapini - 131% more than kale
  • Vitaminium B6:
    kale - 58% more than rapini
  • Vitaminium B9 (Folic acid):
    kale - 70% more than rapini
  • Vitaminium C:
    kale - 494% more than rapini
  • Vitaminium K:
    kale - 215% more than rapini
  • Beta karoten:
    kale - 277% more than rapini

Minerals: rapini vs kale

  • Calcium:
    kale - 39% more than rapini
  • Iron:
    rapini - 46% more than kale
  • Magnessium:
    kale - 114% more than rapini
  • Potassium:
    kale - 151% more than rapini
  • Sodium:
    kale - 15% more than rapini
  • Zink:
    rapini - 38% more than kale
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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