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Wheat vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between wheat and rapini

  • Wheat is higher in selenium, manganese, copper, phosphorus, and zinc, yet rapini is higher in vitamin A, folate, calcium, vitamin E, and vitamin B6.
  • Wheat covers your daily selenium needs 56% more than rapini.
  • Wheat contains 5 times more copper than rapini. While wheat contains 0.207mg of copper, rapini contains only 0.042mg.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, cooked and Broccoli raab, raw.

Infographic

Wheat vs Rapini 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.
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Rapini
3
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 MagnesiumMagnesium +118.2%
Contains more CopperCopper +392.9%
Contains more ZincZinc +139%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +160.8%
Contains more SeleniumSelenium +3090%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +21.6%

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.
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Rapini
10
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 +88.8%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more FolateFolate +654.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Rapini DV% diff.
Vitamin K 224µg 187%
Selenium 31.9µg 1µg 56%
Manganese 1.03mg 0.395mg 28%
Vitamin C 20.2mg 22%
Folate 11µg 83µg 18%
Copper 0.207mg 0.042mg 18%
Vitamin A 131µg 15%
Phosphorus 147mg 73mg 11%
Calcium 9mg 108mg 10%
Zinc 1.84mg 0.77mg 10%
Vitamin E 0.24mg 1.62mg 9%
Vitamin B2 0.03mg 0.129mg 8%
Vitamin B6 0.07mg 0.171mg 8%
Carbs 27.6g 2.85g 8%
Vitamin B3 2.305mg 1.221mg 7%
Vitamin B1 0.095mg 0.162mg 6%
Vitamin B5 0.322mg 6%
Calories 132kcal 22kcal 6%
Fiber 4.3g 2.7g 6%
Magnesium 48mg 22mg 6%
Protein 5.71g 3.17g 5%
Iron 1.76mg 2.14mg 5%
Choline 18.3mg 3%
Sodium 8mg 33mg 1%
Polyunsaturated fat 0.243g 0.13g 1%
Potassium 164mg 196mg 1%
Fats 0.83g 0.49g 1%
Net carbs 23.3g 0.15g N/A
Sugar 3.07g 0.38g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.05g 0%
Monounsaturated fat 0.084g 0.026g 0%
Tryptophan 0.051mg 0.043mg 0%
Threonine 0.172mg 0.106mg 0%
Isoleucine 0.22mg 0.104mg 0%
Leucine 0.432mg 0.17mg 0%
Lysine 0.161mg 0.198mg 0%
Methionine 0.097mg 0.048mg 0%
Phenylalanine 0.3mg 0.128mg 0%
Valine 0.267mg 0.153mg 0%
Histidine 0.147mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Rapini
2
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 ProteinProtein +80.1%
Contains more FatsFats +69.4%
Contains more CarbsCarbs +868.4%
Contains more WaterWater +42%
Contains more OtherOther +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Rapini
1
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 +223.1%
Contains more Poly. FatPolyunsaturated fat +86.9%
Contains less Sat. FatSaturated fat -35.1%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.