Arborio rice vs. Rapini — In-Depth Nutrition Comparison
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How are arborio rice and rapini different?
- Arborio rice is higher in selenium; however, rapini is richer in vitamin A, vitamin C, calcium, vitamin B2, vitamin B6, iron, folate, phosphorus, and potassium.
- Daily need coverage for vitamin A for rapini is 52% higher.
- Arborio rice contains 8 times more selenium than rapini. While arborio rice contains 7.5µg of selenium, rapini contains only 1µg.
- Rapini has a lower glycemic index (32) than arborio rice (69).
Rice, white, short-grain, enriched, cooked and Broccoli raab, raw are the varieties used in this article.
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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.
| Contains more CopperCopper | +71.4% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +650% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +10700% |
| Contains more PotassiumPotassium | +653.8% |
| Contains more IronIron | +46.6% |
| Contains more ZincZinc | +92.5% |
| Contains more PhosphorusPhosphorus | +121.2% |
| Contains more ManganeseManganese | +10.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +22.3% |
| Contains more Vitamin B5Vitamin B5 | +23.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +706.3% |
| Contains more Vitamin B6Vitamin B6 | +189.8% |
| Contains more FolateFolate | +40.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Vitamin C | 0mg | 20.2mg | 22% |
| Vitamin A | 0µg | 131µg | 15% |
| Selenium | 7.5µg | 1µg | 12% |
| Calcium | 1mg | 108mg | 11% |
| Fiber | 2.7g | 11% | |
| Vitamin E | 1.62mg | 11% | |
| Carbs | 28.73g | 2.85g | 9% |
| Vitamin B6 | 0.059mg | 0.171mg | 9% |
| Vitamin B2 | 0.016mg | 0.129mg | 9% |
| Iron | 1.46mg | 2.14mg | 9% |
| Phosphorus | 33mg | 73mg | 6% |
| Folate | 59µg | 83µg | 6% |
| Calories | 130kcal | 22kcal | 5% |
| Potassium | 26mg | 196mg | 5% |
| Zinc | 0.4mg | 0.77mg | 3% |
| Copper | 0.072mg | 0.042mg | 3% |
| Magnesium | 8mg | 22mg | 3% |
| Choline | 18.3mg | 3% | |
| Manganese | 0.357mg | 0.395mg | 2% |
| Protein | 2.36g | 3.17g | 2% |
| Vitamin B3 | 1.493mg | 1.221mg | 2% |
| Vitamin B5 | 0.397mg | 0.322mg | 2% |
| Polyunsaturated fat | 0.05g | 0.13g | 1% |
| Sodium | 0mg | 33mg | 1% |
| Fats | 0.19g | 0.49g | 0% |
| Net carbs | 28.73g | 0.15g | N/A |
| Sugar | 0.38g | N/A | |
| Vitamin B1 | 0.164mg | 0.162mg | 0% |
| Saturated fat | 0.051g | 0.05g | 0% |
| Monounsaturated fat | 0.058g | 0.026g | 0% |
| Tryptophan | 0.027mg | 0.043mg | 0% |
| Threonine | 0.084mg | 0.106mg | 0% |
| Isoleucine | 0.102mg | 0.104mg | 0% |
| Leucine | 0.195mg | 0.17mg | 0% |
| Lysine | 0.085mg | 0.198mg | 0% |
| Methionine | 0.056mg | 0.048mg | 0% |
| Phenylalanine | 0.126mg | 0.128mg | 0% |
| Valine | 0.144mg | 0.153mg | 0% |
| Histidine | 0.056mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +908.1% |
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +157.9% |
| Contains more WaterWater | +35.1% |
| Contains more OtherOther | +394.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +123.1% |
| Contains more Poly. FatPolyunsaturated fat | +160% |
~equal in
Saturated fat
~0.05g
