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Rice vs. Rapini — In-Depth Nutrition Comparison

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Differences between rice and rapini

  • Rice has more selenium, while rapini has more vitamin K, vitamin A, vitamin C, iron, vitamin E, calcium, fiber, vitamin B2, and folate.
  • Rapini's daily need coverage for vitamin K is 187% higher.
  • Rapini contains 8 times less selenium than rice. Rice contains 7.5µg of selenium, while rapini contains 1µg.
  • Rapini has a lower glycemic index. The glycemic index of rapini is 32, while the glycemic index of rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Broccoli raab, raw.

Infographic

Rice vs Rapini infographic
Infographic link

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.
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +19.5%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +980%
Contains more PotassiumPotassium +460%
Contains more IronIron +78.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +69.8%

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.
Rice
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Rapini
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B3Vitamin B3 +20.9%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3950%
Contains more Vitamin B2Vitamin B2 +892.3%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +43.1%
Contains more CholineCholine +771.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +888.4%
Contains more ProteinProtein +17.8%
Contains more FatsFats +75%
Contains more WaterWater +35.2%
Contains more OtherOther +123.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Rapini
2
24% 13% 63%
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 +238.5%
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +71.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Vitamin C 0mg 20.2mg 22%
Vitamin A 0µg 131µg 15%
Selenium 7.5µg 1µg 12%
Iron 1.2mg 2.14mg 12%
Vitamin E 0.04mg 1.62mg 11%
Calcium 10mg 108mg 10%
Vitamin B2 0.013mg 0.129mg 9%
Fiber 0.4g 2.7g 9%
Carbs 28.17g 2.85g 8%
Folate 58µg 83µg 6%
Vitamin B6 0.093mg 0.171mg 6%
Calories 130kcal 22kcal 5%
Potassium 35mg 196mg 5%
Phosphorus 43mg 73mg 4%
Choline 2.1mg 18.3mg 3%
Copper 0.069mg 0.042mg 3%
Manganese 0.472mg 0.395mg 3%
Zinc 0.49mg 0.77mg 3%
Magnesium 12mg 22mg 2%
Vitamin B3 1.476mg 1.221mg 2%
Sodium 1mg 33mg 1%
Protein 2.69g 3.17g 1%
Vitamin B5 0.39mg 0.322mg 1%
Fats 0.28g 0.49g 0%
Net carbs 27.77g 0.15g N/A
Sugar 0.05g 0.38g N/A
Vitamin B1 0.163mg 0.162mg 0%
Saturated fat 0.077g 0.05g 0%
Monounsaturated fat 0.088g 0.026g 0%
Polyunsaturated fat 0.076g 0.13g 0%
Tryptophan 0.031mg 0.043mg 0%
Threonine 0.096mg 0.106mg 0%
Isoleucine 0.116mg 0.104mg 0%
Leucine 0.222mg 0.17mg 0%
Lysine 0.097mg 0.198mg 0%
Methionine 0.063mg 0.048mg 0%
Phenylalanine 0.144mg 0.128mg 0%
Valine 0.164mg 0.153mg 0%
Histidine 0.063mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Rice
71%
Rapini
Minerals Daily Need Coverage Score
22%
Rice
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 28)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.