Wild rice vs. Rapini — In-Depth Nutrition Comparison
Compare
A recap on the differences between wild rice and rapini
- Wild rice is higher in copper and carbs, 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 7 times more carbs than rapini. While wild rice contains 21.34g of carbs, rapini contains only 2.85g.
- The glycemic index of rapini is lower.
Food varieties used in this article are Wild rice, cooked and Broccoli raab, raw.
Infographic
Infographic link
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 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
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 | 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% |
| Copper | 0.121mg | 0.042mg | 9% |
| Vitamin E | 0.24mg | 1.62mg | 9% |
| Vitamin B1 | 0.052mg | 0.162mg | 9% |
| Carbs | 21.34g | 2.85g | 6% |
| Zinc | 1.34mg | 0.77mg | 5% |
| Manganese | 0.282mg | 0.395mg | 5% |
| Calories | 101kcal | 22kcal | 4% |
| Fiber | 1.8g | 2.7g | 4% |
| Potassium | 101mg | 196mg | 3% |
| Vitamin B2 | 0.087mg | 0.129mg | 3% |
| Vitamin B5 | 0.154mg | 0.322mg | 3% |
| Vitamin B6 | 0.135mg | 0.171mg | 3% |
| Protein | 3.99g | 3.17g | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Phosphorus | 82mg | 73mg | 1% |
| Sodium | 3mg | 33mg | 1% |
| Choline | 10.2mg | 18.3mg | 1% |
| Polyunsaturated fat | 0.213g | 0.13g | 1% |
| Protein per 100 calories | 4g | 14g | N/A |
| Calories per 10 g protein | 253kcal | 69kcal | N/A |
| Weight per 100 calories | 99g | 455g | N/A |
| 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% |
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% |
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
