Wild rice vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between wild rice and rapini
- Wild rice is higher in copper and zinc, yet rapini is higher in vitamin K, vitamin C, iron, vitamin A, folate, calcium, vitamin E, and vitamin B1.
- Rapini covers your daily vitamin K needs 186% more than wild rice.
- Wild rice contains 3 times more copper than rapini. While wild rice contains 0.121mg of copper, rapini contains only 0.042mg.
- The glycemic index of rapini is lower.
Food varieties used in this article are Wild rice, cooked 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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CopperCopper | +188.1% |
| Contains more ZincZinc | +74% |
| Contains more PhosphorusPhosphorus | +12.3% |
| Contains less SodiumSodium | -90.9% |
| Contains more CalciumCalcium | +3500% |
| Contains more PotassiumPotassium | +94.1% |
| Contains more IronIron | +256.7% |
| Contains more ManganeseManganese | +40.1% |
| Contains more SeleniumSelenium | +25% |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.9% |
| Contains more CarbsCarbs | +648.8% |
| Contains more FatsFats | +44.1% |
| Contains more WaterWater | +25.2% |
| Contains more OtherOther | +135% |
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
~0.05g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 224µg | 186% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 0.6mg | 2.14mg | 19% |
| Vitamin A | 0µg | 131µg | 15% |
| Folate | 26µg | 83µg | 14% |
| Calcium | 3mg | 108mg | 11% |
| Vitamin B1 | 0.052mg | 0.162mg | 9% |
| Copper | 0.121mg | 0.042mg | 9% |
| Vitamin E | 0.24mg | 1.62mg | 9% |
| Carbs | 21.34g | 2.85g | 6% |
| Manganese | 0.282mg | 0.395mg | 5% |
| Zinc | 1.34mg | 0.77mg | 5% |
| Calories | 101kcal | 22kcal | 4% |
| Fiber | 1.8g | 2.7g | 4% |
| Vitamin B5 | 0.154mg | 0.322mg | 3% |
| Potassium | 101mg | 196mg | 3% |
| Vitamin B6 | 0.135mg | 0.171mg | 3% |
| Vitamin B2 | 0.087mg | 0.129mg | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Protein | 3.99g | 3.17g | 2% |
| Polyunsaturated fat | 0.213g | 0.13g | 1% |
| Phosphorus | 82mg | 73mg | 1% |
| Choline | 10.2mg | 18.3mg | 1% |
| Sodium | 3mg | 33mg | 1% |
| Fats | 0.34g | 0.49g | 0% |
| Net carbs | 19.54g | 0.15g | N/A |
| Sugar | 0.73g | 0.38g | N/A |
| Selenium | 0.8µg | 1µg | 0% |
| Vitamin B3 | 1.287mg | 1.221mg | 0% |
| Saturated fat | 0.049g | 0.05g | 0% |
| Monounsaturated fat | 0.05g | 0.026g | 0% |
| Tryptophan | 0.049mg | 0.043mg | 0% |
| Threonine | 0.127mg | 0.106mg | 0% |
| Isoleucine | 0.167mg | 0.104mg | 0% |
| Leucine | 0.276mg | 0.17mg | 0% |
| Lysine | 0.17mg | 0.198mg | 0% |
| Methionine | 0.119mg | 0.048mg | 0% |
| Phenylalanine | 0.195mg | 0.128mg | 0% |
| Valine | 0.232mg | 0.153mg | 0% |
| Histidine | 0.104mg | 0.066mg | 0% |
| Fructose | 0.2g | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
71%
Minerals Daily Need Coverage Score
21%
27%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Wild rice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.