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Bean raw vs. Rapini — In-Depth Nutrition Comparison

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How are bean raw and rapini different?

  • Bean raw is richer in folate, copper, fiber, selenium, phosphorus, vitamin B1, magnesium, and iron, while rapini is higher in vitamin K and vitamin A.
  • Rapini covers your daily need for vitamin K, 182% more than bean raw.
  • Bean raw contains 28 times more selenium than rapini. Bean raw contains 27.9µg of selenium, while rapini contains 1µg.

Beans, pinto, mature seeds, raw and Broccoli raab, raw types were used in this article.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Rapini
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +610.7%
Contains more IronIron +136.9%
Contains more CopperCopper +2026.2%
Contains more ZincZinc +196.1%
Contains more PhosphorusPhosphorus +463%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +190.6%
Contains more SeleniumSelenium +2690%
~equal in Calcium ~108mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Rapini
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +340.1%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B5Vitamin B5 +143.8%
Contains more Vitamin B6Vitamin B6 +177.2%
Contains more FolateFolate +532.5%
Contains more CholineCholine +261.7%
Contains more Vitamin CVitamin C +220.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +671.4%
Contains more Vitamin KVitamin K +3900%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Rapini
1
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 ProteinProtein +575.7%
Contains more FatsFats +151%
Contains more CarbsCarbs +2094.7%
Contains more OtherOther +269.1%
Contains more WaterWater +716.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +780.8%
Contains more Poly. FatPolyunsaturated fat +213.1%
Contains less Sat. FatSaturated fat -78.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
1
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 StarchStarch +∞%
Contains more SucroseSucrose +1700%
Contains more GlucoseGlucose +30%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Rapini DV% diff.
Vitamin K 5.6µg 224µg 182%
Folate 525µg 83µg 111%
Copper 0.893mg 0.042mg 95%
Fiber 15.5g 2.7g 51%
Selenium 27.9µg 1µg 49%
Phosphorus 411mg 73mg 48%
Vitamin B1 0.713mg 0.162mg 46%
Magnesium 176mg 22mg 37%
Protein 21.42g 3.17g 37%
Iron 5.07mg 2.14mg 37%
Potassium 1393mg 196mg 35%
Manganese 1.148mg 0.395mg 33%
Vitamin B6 0.474mg 0.171mg 23%
Carbs 62.55g 2.85g 20%
Calories 347kcal 22kcal 16%
Vitamin A 0µg 131µg 15%
Vitamin C 6.3mg 20.2mg 15%
Starch 34.17g 14%
Zinc 2.28mg 0.77mg 14%
Vitamin B5 0.785mg 0.322mg 9%
Choline 66.2mg 18.3mg 9%
Vitamin E 0.21mg 1.62mg 9%
Vitamin B2 0.212mg 0.129mg 6%
Polyunsaturated fat 0.407g 0.13g 2%
Sodium 12mg 33mg 1%
Monounsaturated fat 0.229g 0.026g 1%
Saturated fat 0.235g 0.05g 1%
Calcium 113mg 108mg 1%
Fats 1.23g 0.49g 1%
Net carbs 47.05g 0.15g N/A
Sugar 2.11g 0.38g N/A
Vitamin B3 1.174mg 1.221mg 0%
Tryptophan 0.237mg 0.043mg 0%
Threonine 0.81mg 0.106mg 0%
Isoleucine 0.871mg 0.104mg 0%
Leucine 1.558mg 0.17mg 0%
Lysine 1.356mg 0.198mg 0%
Methionine 0.259mg 0.048mg 0%
Phenylalanine 1.095mg 0.128mg 0%
Valine 0.998mg 0.153mg 0%
Histidine 0.556mg 0.066mg 0%
Fructose 0g 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
71%
Rapini
Minerals Daily Need Coverage Score
131%
Bean raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.73g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.185g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 1)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.