Rapini vs. Wild rice — In-Depth Nutrition Comparison
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A recap on the differences between rapini and wild rice
- Rapini is higher in vitamin K, vitamin C, iron, vitamin A, folate, calcium, vitamin E, and vitamin B1, yet wild rice is higher in copper and carbs.
- Rapini covers your daily vitamin K needs 186% more than wild rice.
- The glycemic index of rapini is lower.
Food varieties used in this article are Broccoli raab, raw and Wild rice, 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.
| Contains more CalciumCalcium | +3500% |
| Contains more PotassiumPotassium | +94.1% |
| Contains more IronIron | +256.7% |
| Contains more ManganeseManganese | +40.1% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CopperCopper | +188.1% |
| Contains more ZincZinc | +74% |
| Contains more PhosphorusPhosphorus | +12.3% |
| Contains less SodiumSodium | -90.9% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 0.5µg | 186% |
| Vitamin C | 20.2mg | 0mg | 22% |
| Iron | 2.14mg | 0.6mg | 19% |
| Vitamin A | 131µg | 0µg | 15% |
| Folate | 83µg | 26µg | 14% |
| Calcium | 108mg | 3mg | 11% |
| Copper | 0.042mg | 0.121mg | 9% |
| Vitamin E | 1.62mg | 0.24mg | 9% |
| Vitamin B1 | 0.162mg | 0.052mg | 9% |
| Carbs | 2.85g | 21.34g | 6% |
| Zinc | 0.77mg | 1.34mg | 5% |
| Manganese | 0.395mg | 0.282mg | 5% |
| Calories | 22kcal | 101kcal | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Potassium | 196mg | 101mg | 3% |
| Vitamin B2 | 0.129mg | 0.087mg | 3% |
| Vitamin B5 | 0.322mg | 0.154mg | 3% |
| Vitamin B6 | 0.171mg | 0.135mg | 3% |
| Protein | 3.17g | 3.99g | 2% |
| Magnesium | 22mg | 32mg | 2% |
| Phosphorus | 73mg | 82mg | 1% |
| Sodium | 33mg | 3mg | 1% |
| Choline | 18.3mg | 10.2mg | 1% |
| Polyunsaturated fat | 0.13g | 0.213g | 1% |
| Protein per 100 calories | 14g | 4g | N/A |
| Calories per 10 g protein | 69kcal | 253kcal | N/A |
| Weight per 100 calories | 455g | 99g | N/A |
| Fats | 0.49g | 0.34g | 0% |
| Net carbs | 0.15g | 19.54g | N/A |
| Sugar | 0.38g | 0.73g | N/A |
| Selenium | 1µg | 0.8µg | 0% |
| Vitamin B3 | 1.221mg | 1.287mg | 0% |
| Saturated fat | 0.05g | 0.049g | 0% |
| Monounsaturated fat | 0.026g | 0.05g | 0% |
| Tryptophan | 0.043mg | 0.049mg | 0% |
| Threonine | 0.106mg | 0.127mg | 0% |
| Isoleucine | 0.104mg | 0.167mg | 0% |
| Leucine | 0.17mg | 0.276mg | 0% |
| Lysine | 0.198mg | 0.17mg | 0% |
| Methionine | 0.048mg | 0.119mg | 0% |
| Phenylalanine | 0.128mg | 0.195mg | 0% |
| Valine | 0.153mg | 0.232mg | 0% |
| Histidine | 0.066mg | 0.104mg | 0% |
| Fructose | 0.17g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +44.1% |
| Contains more WaterWater | +25.2% |
| Contains more ProteinProtein | +25.9% |
| Contains more CarbsCarbs | +648.8% |
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
~0.049g
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
