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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 RAE, 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.

Food varieties used in this article are Wild rice, cooked and Broccoli raab, raw.

Infographic

Wild 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Rapini
5
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 +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.
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +87300%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Rapini
3
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 +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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Rapini
0
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 +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
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
0
29% 26% 45%
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 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.
Wild rice Rapini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Rapini Opinion
Calories 101kcal 22kcal Wild rice
Protein 3.99g 3.17g Wild rice
Fats 0.34g 0.49g Rapini
Vitamin C 0mg 20.2mg Rapini
Net carbs 19.54g 0.15g Wild rice
Carbs 21.34g 2.85g Wild rice
Magnesium 32mg 22mg Wild rice
Calcium 3mg 108mg Rapini
Potassium 101mg 196mg Rapini
Iron 0.6mg 2.14mg Rapini
Sugar 0.73g 0.38g Rapini
Fiber 1.8g 2.7g Rapini
Copper 0.121mg 0.042mg Wild rice
Zinc 1.34mg 0.77mg Wild rice
Phosphorus 82mg 73mg Wild rice
Sodium 3mg 33mg Wild rice
Vitamin A 3IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.24mg 1.62mg Rapini
Manganese 0.282mg 0.395mg Rapini
Selenium 0.8µg 1µg Rapini
Vitamin B1 0.052mg 0.162mg Rapini
Vitamin B2 0.087mg 0.129mg Rapini
Vitamin B3 1.287mg 1.221mg Wild rice
Vitamin B5 0.154mg 0.322mg Rapini
Vitamin B6 0.135mg 0.171mg Rapini
Vitamin K 0.5µg 224µg Rapini
Folate 26µg 83µg Rapini
Choline 10.2mg 18.3mg Rapini
Saturated Fat 0.049g 0.05g Wild rice
Monounsaturated Fat 0.05g 0.026g Wild rice
Polyunsaturated fat 0.213g 0.13g Wild rice
Tryptophan 0.049mg 0.043mg Wild rice
Threonine 0.127mg 0.106mg Wild rice
Isoleucine 0.167mg 0.104mg Wild rice
Leucine 0.276mg 0.17mg Wild rice
Lysine 0.17mg 0.198mg Rapini
Methionine 0.119mg 0.048mg Wild rice
Phenylalanine 0.195mg 0.128mg Wild rice
Valine 0.232mg 0.153mg Wild rice
Histidine 0.104mg 0.066mg Wild rice
Fructose 0.2g 0.17g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
10%
Wild rice
80%
Rapini
Minerals Daily Need Coverage Score
21%
Wild rice
27%
Rapini

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 25)
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)
Which food is richer in minerals?
?
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.