Wheat vs. Rapini — In-Depth Nutrition Comparison

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A recap on the 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.

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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

Rapini

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

Rapini

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			DV% diff.
Vitamin K		224µg	187%
Selenium	31.9µg	1µg	56%
Manganese	1.03mg	0.395mg	28%
Vitamin C		20.2mg	22%
Copper	0.207mg	0.042mg	18%
Folate	11µg	83µg	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%
Carbs	27.6g	2.85g	8%
Vitamin B2	0.03mg	0.129mg	8%
Vitamin B6	0.07mg	0.171mg	8%
Vitamin B3	2.305mg	1.221mg	7%
Calories	132kcal	22kcal	6%
Magnesium	48mg	22mg	6%
Fiber	4.3g	2.7g	6%
Vitamin B1	0.095mg	0.162mg	6%
Vitamin B5		0.322mg	6%
Protein	5.71g	3.17g	5%
Iron	1.76mg	2.14mg	5%
Choline		18.3mg	3%
Fats	0.83g	0.49g	1%
Potassium	164mg	196mg	1%
Sodium	8mg	33mg	1%
Polyunsaturated fat	0.243g	0.13g	1%
Protein per 100 calories	4.3g	14g	N/A
Calories per 10 g protein	231kcal	69kcal	N/A
Weight per 100 calories	76g	455g	N/A
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%