Brown rice vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between brown rice and rapini
- Brown rice has more manganese, selenium, and vitamin B3; however, rapini is higher in vitamin K, vitamin A, vitamin C, iron, folate, calcium, and vitamin E.
- Rapini covers your daily need for vitamin K, 187% more than brown rice.
- Brown rice has 6 times more selenium than rapini. While brown rice has 5.8µg of selenium, rapini has only 1µg.
- The glycemic index of brown rice is higher.
These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Broccoli raab, raw.
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 MagnesiumMagnesium | +77.3% |
| Contains more CopperCopper | +152.4% |
| Contains more PhosphorusPhosphorus | +41.1% |
| Contains less SodiumSodium | -87.9% |
| Contains more ManganeseManganese | +146.6% |
| Contains more SeleniumSelenium | +480% |
| Contains more CalciumCalcium | +3500% |
| Contains more PotassiumPotassium | +127.9% |
| Contains more IronIron | +282.1% |
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 | +109.7% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +852.9% |
| Contains more Vitamin B2Vitamin B2 | +87% |
| Contains more Vitamin B6Vitamin B6 | +39% |
| Contains more Vitamin KVitamin K | +111900% |
| Contains more FolateFolate | +822.2% |
| Contains more CholineCholine | +98.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.2µg | 224µg | 187% |
| Manganese | 0.974mg | 0.395mg | 25% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 0.56mg | 2.14mg | 20% |
| Folate | 9µg | 83µg | 19% |
| Vitamin A | 0µg | 131µg | 15% |
| Calcium | 3mg | 108mg | 11% |
| Starch | 24.79g | 10% | |
| Vitamin E | 0.17mg | 1.62mg | 10% |
| Selenium | 5.8µg | 1µg | 9% |
| Carbs | 25.58g | 2.85g | 8% |
| Vitamin B3 | 2.561mg | 1.221mg | 8% |
| Copper | 0.106mg | 0.042mg | 7% |
| Calories | 123kcal | 22kcal | 5% |
| Vitamin B2 | 0.069mg | 0.129mg | 5% |
| Phosphorus | 103mg | 73mg | 4% |
| Vitamin B6 | 0.123mg | 0.171mg | 4% |
| Fiber | 1.6g | 2.7g | 4% |
| Magnesium | 39mg | 22mg | 4% |
| Potassium | 86mg | 196mg | 3% |
| Polyunsaturated fat | 0.366g | 0.13g | 2% |
| Choline | 9.2mg | 18.3mg | 2% |
| Monounsaturated fat | 0.369g | 0.026g | 1% |
| Sodium | 4mg | 33mg | 1% |
| Fats | 0.97g | 0.49g | 1% |
| Saturated fat | 0.26g | 0.05g | 1% |
| Vitamin B5 | 0.38mg | 0.322mg | 1% |
| Protein | 2.74g | 3.17g | 1% |
| Vitamin B1 | 0.178mg | 0.162mg | 1% |
| Zinc | 0.71mg | 0.77mg | 1% |
| Net carbs | 23.98g | 0.15g | N/A |
| Sugar | 0.24g | 0.38g | N/A |
| Tryptophan | 0.033mg | 0.043mg | 0% |
| Threonine | 0.095mg | 0.106mg | 0% |
| Isoleucine | 0.109mg | 0.104mg | 0% |
| Leucine | 0.214mg | 0.17mg | 0% |
| Lysine | 0.099mg | 0.198mg | 0% |
| Methionine | 0.058mg | 0.048mg | 0% |
| Phenylalanine | 0.133mg | 0.128mg | 0% |
| Valine | 0.151mg | 0.153mg | 0% |
| Histidine | 0.066mg | 0.066mg | 0% |
| Fructose | 0g | 0.17g | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more FatsFats | +98% |
| Contains more CarbsCarbs | +797.5% |
| Contains more ProteinProtein | +15.7% |
| Contains more WaterWater | +31.7% |
| Contains more OtherOther | +113.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | +1319.2% |
| Contains more Poly. FatPolyunsaturated fat | +181.5% |
| Contains less Sat. FatSaturated fat | -80.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +118.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
