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  6. Black turtle bean vs. Rapini

Black turtle bean vs. Rapini — In-Depth Nutrition Comparison

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Important differences between black turtle bean and rapini

  • Black turtle bean has more copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium; however, rapini has more vitamin K and vitamin A.
  • Rapini's daily need coverage for vitamin K is 182% more.
  • Black turtle bean has 24 times more copper than rapini. Black turtle bean has 1mg of copper, while rapini has 0.042mg.
  • Rapini has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Broccoli raab, raw.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Rapini
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 +627.3%
Contains more CalciumCalcium +48.1%
Contains more PotassiumPotassium +665.3%
Contains more IronIron +306.5%
Contains more CopperCopper +2281%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +502.7%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +153.2%
Contains more SeleniumSelenium +220%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Rapini
Rapini
5
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 +455.6%
Contains more Vitamin B2Vitamin B2 +49.6%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +179.2%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more FolateFolate +434.9%
Contains more Vitamin CVitamin C +∞%
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 B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Rapini DV% diff.
Vitamin K 5.6µg 224µg 182%
Copper 1mg 0.042mg 106%
Folate 444µg 83µg 90%
Iron 8.7mg 2.14mg 82%
Vitamin B1 0.9mg 0.162mg 62%
Phosphorus 440mg 73mg 52%
Fiber 15.5g 2.7g 51%
Potassium 1500mg 196mg 38%
Protein 21.25g 3.17g 36%
Magnesium 160mg 22mg 33%
Manganese 1mg 0.395mg 26%
Vitamin C 0mg 20.2mg 22%
Carbs 63.25g 2.85g 20%
Calories 339kcal 22kcal 16%
Vitamin A 0µg 131µg 15%
Zinc 2.2mg 0.77mg 13%
Vitamin B5 0.899mg 0.322mg 12%
Vitamin E 0.21mg 1.62mg 9%
Vitamin B6 0.286mg 0.171mg 9%
Calcium 160mg 108mg 5%
Vitamin B2 0.193mg 0.129mg 5%
Vitamin B3 1.955mg 1.221mg 5%
Selenium 3.2µg 1µg 4%
Choline 18.3mg 3%
Polyunsaturated fat 0.387g 0.13g 2%
Fats 0.9g 0.49g 1%
Sodium 9mg 33mg 1%
Saturated fat 0.232g 0.05g 1%
Net carbs 47.75g 0.15g N/A
Sugar 2.12g 0.38g N/A
Monounsaturated fat 0.078g 0.026g 0%
Tryptophan 0.252mg 0.043mg 0%
Threonine 0.894mg 0.106mg 0%
Isoleucine 0.938mg 0.104mg 0%
Leucine 1.697mg 0.17mg 0%
Lysine 1.459mg 0.198mg 0%
Methionine 0.32mg 0.048mg 0%
Phenylalanine 1.149mg 0.128mg 0%
Valine 1.112mg 0.153mg 0%
Histidine 0.592mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Rapini
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 +570.3%
Contains more FatsFats +83.7%
Contains more CarbsCarbs +2119.3%
Contains more OtherOther +283%
Contains more WaterWater +741.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Rapini
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 +200%
Contains more Poly. FatPolyunsaturated fat +197.7%
Contains less Sat. FatSaturated fat -78.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.