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  6. Edamame vs. Rapini

Edamame vs. Rapini — In-Depth Nutrition Comparison

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How are Edamame and Rapini different?

  • Edamame is richer in Folate, Copper, Manganese, Phosphorus, Magnesium, Fiber, and Potassium, while Rapini is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Rapini covers your daily need of Vitamin K 164% more than Edamame.
  • Edamame contains 8 times more Copper than Rapini. Edamame contains 0.345mg of Copper, while Rapini contains 0.042mg.

Edamame, frozen, prepared and Broccoli raab, raw types were used in this article.

Infographic

Edamame 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.
Edamame
Edamame
8
:
2
Rapini
Rapini
Contains more Magnesium +190.9%
Contains more Phosphorus +131.5%
Contains more Potassium +122.4%
Contains less Sodium -81.8%
Contains more Zinc +77.9%
Contains more Copper +721.4%
Contains more Manganese +159.2%
Contains more Calcium +71.4%
Contains more Selenium +25%
Equal in Iron - 2.14
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +190.9%
Contains more Phosphorus +131.5%
Contains more Potassium +122.4%
Contains less Sodium -81.8%
Contains more Zinc +77.9%
Contains more Copper +721.4%
Contains more Manganese +159.2%
Contains more Calcium +71.4%
Contains more Selenium +25%
Equal in Iron - 2.14

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.
Edamame
Edamame
4
:
6
Rapini
Rapini
Contains more Vitamin B1 +23.5%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B5 +22.7%
Contains more Folate +274.7%
Contains more Vitamin A +779.9%
Contains more Vitamin E +138.2%
Contains more Vitamin C +231.1%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B6 +71%
Contains more Vitamin K +739%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B5 +22.7%
Contains more Folate +274.7%
Contains more Vitamin A +779.9%
Contains more Vitamin E +138.2%
Contains more Vitamin C +231.1%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B6 +71%
Contains more Vitamin K +739%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Rapini
Rapini
Contains more Protein +275.7%
Contains more Fats +961.2%
Contains more Carbs +212.6%
Contains more Other +28.7%
Contains more Water +27.2%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Rapini
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 Protein +275.7%
Contains more Fats +961.2%
Contains more Carbs +212.6%
Contains more Other +28.7%
Contains more Water +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1558.5%
Contains less Saturated Fat -91.9%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +4830.8%
Contains more Polyunsaturated fat +1558.5%
Contains less Saturated Fat -91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Rapini
Rapini
Contains more Starch +∞%
Contains more Sucrose +918.2%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +41.7%
Edamame
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Rapini
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 Starch +∞%
Contains more Sucrose +918.2%
Contains more Maltose +∞%
Contains more Glucose +∞%
Contains more Fructose +41.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edamame Rapini Opinion
Net carbs 3.71g 0.15g Edamame
Protein 11.91g 3.17g Edamame
Fats 5.2g 0.49g Edamame
Carbs 8.91g 2.85g Edamame
Calories 121kcal 22kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g 0.17g Rapini
Sugar 2.18g 0.38g Rapini
Fiber 5.2g 2.7g Edamame
Calcium 63mg 108mg Rapini
Iron 2.27mg 2.14mg Edamame
Magnesium 64mg 22mg Edamame
Phosphorus 169mg 73mg Edamame
Potassium 436mg 196mg Edamame
Sodium 6mg 33mg Edamame
Zinc 1.37mg 0.77mg Edamame
Copper 0.345mg 0.042mg Edamame
Manganese 1.024mg 0.395mg Edamame
Selenium 0.8µg 1µg Rapini
Vitamin A 298IU 2622IU Rapini
Vitamin A RAE 15µg 131µg Rapini
Vitamin E 0.68mg 1.62mg Rapini
Vitamin C 6.1mg 20.2mg Rapini
Vitamin B1 0.2mg 0.162mg Edamame
Vitamin B2 0.155mg 0.129mg Edamame
Vitamin B3 0.915mg 1.221mg Rapini
Vitamin B5 0.395mg 0.322mg Edamame
Vitamin B6 0.1mg 0.171mg Rapini
Folate 311µg 83µg Edamame
Vitamin K 26.7µg 224µg Rapini
Tryptophan 0.126mg 0.043mg Edamame
Threonine 0.331mg 0.106mg Edamame
Isoleucine 0.3mg 0.104mg Edamame
Leucine 0.745mg 0.17mg Edamame
Lysine 0.745mg 0.198mg Edamame
Methionine 0.141mg 0.048mg Edamame
Phenylalanine 0.488mg 0.128mg Edamame
Valine 0.324mg 0.153mg Edamame
Histidine 0.267mg 0.066mg Edamame
Trans Fat 0.009g 0g Rapini
Saturated Fat 0.62g 0.05g Rapini
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.026g Edamame
Polyunsaturated fat 2.156g 0.13g Edamame
Omega-6 - Eicosadienoic acid 0.002g 0g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Edamame
86%
Rapini
Minerals Daily Need Coverage Score
55%
Edamame
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.57g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.