Rapini vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between rapini and wheat

Rapini is higher in folate, calcium, vitamin E, and vitamin B6, yet wheat is higher in selenium, manganese, copper, phosphorus, zinc, and carbs.
Wheat covers your daily selenium needs 56% more than rapini.
Rapini contains 12 times more calcium than wheat. While rapini contains 108mg of calcium, wheat contains only 9mg.
The glycemic index of rapini is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rapini

Wheat

Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+19.5%
Contains more IronIron	+21.6%

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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rapini

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+575%
Contains more Vitamin B1Vitamin B1	+70.5%
Contains more Vitamin B2Vitamin B2	+330%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+144.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+654.5%

Contains more Vitamin B3Vitamin B3

+88.8%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	224µg		187%
Selenium	1µg	31.9µg	56%
Manganese	0.395mg	1.03mg	28%
Vitamin C	20.2mg		22%
Copper	0.042mg	0.207mg	18%
Folate	83µg	11µg	18%
Vitamin A	131µg		15%
Phosphorus	73mg	147mg	11%
Calcium	108mg	9mg	10%
Zinc	0.77mg	1.84mg	10%
Vitamin E	1.62mg	0.24mg	9%
Carbs	2.85g	27.6g	8%
Vitamin B2	0.129mg	0.03mg	8%
Vitamin B6	0.171mg	0.07mg	8%
Vitamin B3	1.221mg	2.305mg	7%
Calories	22kcal	132kcal	6%
Magnesium	22mg	48mg	6%
Fiber	2.7g	4.3g	6%
Vitamin B1	0.162mg	0.095mg	6%
Vitamin B5	0.322mg		6%
Protein	3.17g	5.71g	5%
Iron	2.14mg	1.76mg	5%
Choline	18.3mg		3%
Fats	0.49g	0.83g	1%
Potassium	196mg	164mg	1%
Sodium	33mg	8mg	1%
Polyunsaturated fat	0.13g	0.243g	1%
Protein per 100 calories	14g	4.3g	N/A
Calories per 10 g protein	69kcal	231kcal	N/A
Weight per 100 calories	455g	76g	N/A
Net carbs	0.15g	23.3g	N/A
Sugar	0.38g	3.07g	N/A
Trans fat	0g	0.002g	N/A
Saturated fat	0.05g	0.077g	0%
Monounsaturated fat	0.026g	0.084g	0%
Tryptophan	0.043mg	0.051mg	0%
Threonine	0.106mg	0.172mg	0%
Isoleucine	0.104mg	0.22mg	0%
Leucine	0.17mg	0.432mg	0%
Lysine	0.198mg	0.161mg	0%
Methionine	0.048mg	0.097mg	0%
Phenylalanine	0.128mg	0.3mg	0%
Valine	0.153mg	0.267mg	0%
Histidine	0.066mg	0.147mg	0%
Fructose	0.17g		0%