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  6. Cranberry bean raw vs. Rapini

Cranberry bean raw vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between cranberry bean raw and rapini

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, phosphorus, iron, potassium, magnesium, and zinc, yet rapini is higher in vitamin A.
  • Cranberry bean raw covers your daily folate needs 130% more than rapini.
  • Cranberry bean raw contains 19 times more copper than rapini. While cranberry bean raw contains 0.794mg of copper, rapini contains only 0.042mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Broccoli raab, raw.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +609.1%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +579.6%
Contains more IronIron +133.6%
Contains more CopperCopper +1790.5%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +409.6%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +132.9%
Contains more SeleniumSelenium +1170%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +361.1%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +80.7%
Contains more FolateFolate +627.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Rapini DV% diff.
Vitamin K 224µg 187%
Folate 604µg 83µg 130%
Fiber 24.7g 2.7g 88%
Copper 0.794mg 0.042mg 84%
Vitamin B1 0.747mg 0.162mg 49%
Phosphorus 372mg 73mg 43%
Protein 23.03g 3.17g 40%
Iron 5mg 2.14mg 36%
Potassium 1332mg 196mg 33%
Magnesium 156mg 22mg 32%
Zinc 3.63mg 0.77mg 26%
Manganese 0.92mg 0.395mg 23%
Vitamin C 0mg 20.2mg 22%
Selenium 12.7µg 1µg 21%
Carbs 60.05g 2.85g 19%
Calories 335kcal 22kcal 16%
Vitamin A 0µg 131µg 15%
Vitamin E 1.62mg 11%
Vitamin B6 0.309mg 0.171mg 11%
Vitamin B5 0.748mg 0.322mg 9%
Vitamin B2 0.213mg 0.129mg 6%
Polyunsaturated fat 0.527g 0.13g 3%
Choline 18.3mg 3%
Calcium 127mg 108mg 2%
Fats 1.23g 0.49g 1%
Saturated fat 0.316g 0.05g 1%
Vitamin B3 1.455mg 1.221mg 1%
Sodium 6mg 33mg 1%
Net carbs 35.35g 0.15g N/A
Sugar 0.38g N/A
Monounsaturated fat 0.106g 0.026g 0%
Tryptophan 0.273mg 0.043mg 0%
Threonine 0.969mg 0.106mg 0%
Isoleucine 1.017mg 0.104mg 0%
Leucine 1.838mg 0.17mg 0%
Lysine 1.58mg 0.198mg 0%
Methionine 0.346mg 0.048mg 0%
Phenylalanine 1.245mg 0.128mg 0%
Valine 1.205mg 0.153mg 0%
Histidine 0.641mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +626.5%
Contains more FatsFats +151%
Contains more CarbsCarbs +2007%
Contains more OtherOther +251.1%
Contains more WaterWater +647%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +307.7%
Contains more Poly. FatPolyunsaturated fat +305.4%
Contains less Sat. FatSaturated fat -84.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.