Rapini vs. Wild rice — In-Depth Nutrition Comparison
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A recap on differences between rapini and wild rice
- Rapini is higher in vitamin K, vitamin A, vitamin C, iron, folate, calcium, vitamin E, and vitamin B1, yet wild rice is higher in copper and zinc.
- Rapini covers your daily vitamin K needs 186% more than wild rice.
- The glycemic index of rapini is lower.
Food varieties used in this article are Broccoli raab, raw and Wild rice, cooked.
Infographic
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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 CalciumCalcium | +3500% |
| Contains more PotassiumPotassium | +94.1% |
| Contains more IronIron | +256.7% |
| Contains more ManganeseManganese | +40.1% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CopperCopper | +188.1% |
| Contains more ZincZinc | +74% |
| Contains more PhosphorusPhosphorus | +12.3% |
| Contains less SodiumSodium | -90.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B1Vitamin B1 | +211.5% |
| Contains more Vitamin B2Vitamin B2 | +48.3% |
| Contains more Vitamin B5Vitamin B5 | +109.1% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +44700% |
| Contains more FolateFolate | +219.2% |
| Contains more CholineCholine | +79.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 0.5µg | 186% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Iron | 2.14mg | 0.6mg | 19% |
| Vitamin A | 131µg | 0µg | 15% |
| Folate | 83µg | 26µg | 14% |
| Calcium | 108mg | 3mg | 11% |
| Vitamin B1 | 0.162mg | 0.052mg | 9% |
| Copper | 0.042mg | 0.121mg | 9% |
| Vitamin E | 1.62mg | 0.24mg | 9% |
| Carbs | 2.85g | 21.34g | 6% |
| Manganese | 0.395mg | 0.282mg | 5% |
| Zinc | 0.77mg | 1.34mg | 5% |
| Calories | 22kcal | 101kcal | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Vitamin B5 | 0.322mg | 0.154mg | 3% |
| Potassium | 196mg | 101mg | 3% |
| Vitamin B6 | 0.171mg | 0.135mg | 3% |
| Vitamin B2 | 0.129mg | 0.087mg | 3% |
| Magnesium | 22mg | 32mg | 2% |
| Protein | 3.17g | 3.99g | 2% |
| Polyunsaturated fat | 0.13g | 0.213g | 1% |
| Phosphorus | 73mg | 82mg | 1% |
| Choline | 18.3mg | 10.2mg | 1% |
| Sodium | 33mg | 3mg | 1% |
| Fats | 0.49g | 0.34g | 0% |
| Net carbs | 0.15g | 19.54g | N/A |
| Sugar | 0.38g | 0.73g | N/A |
| Selenium | 1µg | 0.8µg | 0% |
| Vitamin B3 | 1.221mg | 1.287mg | 0% |
| Saturated fat | 0.05g | 0.049g | 0% |
| Monounsaturated fat | 0.026g | 0.05g | 0% |
| Tryptophan | 0.043mg | 0.049mg | 0% |
| Threonine | 0.106mg | 0.127mg | 0% |
| Isoleucine | 0.104mg | 0.167mg | 0% |
| Leucine | 0.17mg | 0.276mg | 0% |
| Lysine | 0.198mg | 0.17mg | 0% |
| Methionine | 0.048mg | 0.119mg | 0% |
| Phenylalanine | 0.128mg | 0.195mg | 0% |
| Valine | 0.153mg | 0.232mg | 0% |
| Histidine | 0.066mg | 0.104mg | 0% |
| Fructose | 0.17g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +44.1% |
| Contains more WaterWater | +25.2% |
| Contains more OtherOther | +135% |
| Contains more ProteinProtein | +25.9% |
| Contains more CarbsCarbs | +648.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +92.3% |
| Contains more Poly. FatPolyunsaturated fat | +63.8% |
~equal in
Saturated fat
~0.049g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +17.6% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
