Wheat Bread vs. Rapini — In-Depth Nutrition Comparison

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Differences between wheat Bread and rapini

Wheat Bread has more selenium, manganese, vitamin B3, iron, vitamin B1, and vitamin B2, while rapini has more vitamin K, vitamin A, and vitamin C.
Rapini's daily need coverage for vitamin K is 182% higher.
Rapini contains 33 times less selenium than wheat Bread. Wheat Bread contains 33.4µg of selenium, while rapini contains 1µg.
The amount of sodium in rapini is lower.
Rapini has a lower glycemic index. The glycemic index of rapini is 32, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Bread, wheat, toasted and Broccoli raab, raw.

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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.

Wheat Bread

Rapini

Contains more MagnesiumMagnesium	+168.2%
Contains more CalciumCalcium	+52.8%
Contains more PotassiumPotassium	+13.8%
Contains more IronIron	+91.1%
Contains more CopperCopper	+371.4%
Contains more ZincZinc	+90.9%
Contains more PhosphorusPhosphorus	+157.5%
Contains more ManganeseManganese	+248.6%
Contains more SeleniumSelenium	+3240%

Contains less SodiumSodium

-94.5%

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.

Wheat Bread

Rapini

Contains more Vitamin B1Vitamin B1	+171%
Contains more Vitamin B2Vitamin B2	+196.1%
Contains more Vitamin B3Vitamin B3	+411.9%
Contains more Vitamin B5Vitamin B5	+41.6%
Contains more CholineCholine	+20.8%

Contains more Vitamin CVitamin C	+10000%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+575%
Contains more Vitamin B6Vitamin B6	+11.8%
Contains more Vitamin KVitamin K	+3829.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	5.7µg	224µg	182%
Selenium	33.4µg	1µg	59%
Manganese	1.377mg	0.395mg	43%
Vitamin B3	6.25mg	1.221mg	31%
Sodium	601mg	33mg	25%
Iron	4.09mg	2.14mg	24%
Vitamin B1	0.439mg	0.162mg	23%
Vitamin C	0.2mg	20.2mg	22%
Protein	12.96g	3.17g	20%
Vitamin B2	0.382mg	0.129mg	19%
Carbs	55.77g	2.85g	18%
Copper	0.198mg	0.042mg	17%
Phosphorus	188mg	73mg	16%
Vitamin A	0µg	131µg	15%
Calories	313kcal	22kcal	15%
Polyunsaturated fat	1.72g	0.13g	11%
Vitamin E	0.24mg	1.62mg	9%
Magnesium	59mg	22mg	9%
Fiber	4.7g	2.7g	8%
Zinc	1.47mg	0.77mg	6%
Fats	4.27g	0.49g	6%
Calcium	165mg	108mg	6%
Saturated fat	0.989g	0.05g	4%
Vitamin B5	0.456mg	0.322mg	3%
Monounsaturated fat	1.019g	0.026g	2%
Vitamin B6	0.153mg	0.171mg	1%
Folate	86µg	83µg	1%
Choline	22.1mg	18.3mg	1%
Potassium	223mg	196mg	1%
Net carbs	51.07g	0.15g	N/A
Sugar	6.42g	0.38g	N/A
Tryptophan	0.092mg	0.043mg	0%
Threonine	0.299mg	0.106mg	0%
Isoleucine	0.258mg	0.104mg	0%
Leucine	0.461mg	0.17mg	0%
Lysine	0.215mg	0.198mg	0%
Methionine	0.105mg	0.048mg	0%
Phenylalanine	0.315mg	0.128mg	0%
Valine	0.31mg	0.153mg	0%
Histidine	0.15mg	0.066mg	0%
Fructose		0.17g	0%
Omega-3 - ALA	0.161g		N/A