Rapini vs Kale: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Kale vs Rapini: Nutrition Comparison
| per 100g | Rapini | Kale |
|---|---|---|
| Calories | 22 | 49 |
| Carbohydrates | 2.85 g | 8.75 g |
| Fat | 0.49 g | 0.93 g |
| Dietary fiber | 2.7 g | 3.6 g |
| Protein | 3.17 g | 4.28 g |
| Calcium | 108 mg | 150 mg |
| Iron | 2.14 mg | 1.47 mg |
| Magnessium | 22 mg | 47 mg |
| Potassium | 196 mg | 491 mg |
| Sodium | 33 mg | 38 mg |
| Zink | 0.77 mg | 0.56 mg |
| Vitaminium B1 (Thiamine) | 0.162 mg | 0.11 mg |
| Vitaminium B2 (riboflavin) | 0.129 mg | 0.13 mg |
| Vitaminium B3 (Niacin) | 1.221 mg | 1 mg |
| Vitaminium B5 | 0.21 mg | 0.091 mg |
| Vitaminium B6 | 0.171 mg | 0.271 mg |
| Vitaminium B9 (Folic acid) | 83 mg | 141 mg |
| Vitaminium C | 20.2 mg | 120 mg |
| Vitaminium K | 224 mg | 704.8 mg |
| Beta karoten | 1573 mg | 5927 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
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
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
Compares of rapini
- Rapini vs Arugula
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- Rapini vs Bok Choy
- Rapini vs Broccoli
- Rapini vs Endive
- Rapini vs Fava Beans
- see all compares of rapini
Compares of kale
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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