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  6. Broad beans vs. Rapini

Broad beans vs. Rapini — In-Depth Nutrition Comparison

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A recap on the differences between broad beans and rapini

  • Rapini is higher than broad beans in vitamin A, vitamin B6, calcium, iron, folate, manganese, and vitamin B5.
  • Rapini covers your daily vitamin A needs 47% more than broad beans.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Broccoli raab, raw.

Infographic

Broad beans vs Rapini infographic
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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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Rapini
Rapini
5
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 +40.9%
Contains more CopperCopper +42.9%
Contains more CalciumCalcium +500%
Contains more IronIron +42.7%
Contains more ZincZinc +63.8%
Contains less SodiumSodium -19.5%
Contains more ManganeseManganese +51.3%
~equal in Potassium ~196mg
~equal in Phosphorus ~73mg
~equal in Selenium ~1µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 4.7% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
Rapini
Rapini
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Contains more Vitamin AVitamin A +835.7%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B5Vitamin B5 +387.9%
Contains more Vitamin B6Vitamin B6 +489.7%
Contains more FolateFolate +43.1%
~equal in Vitamin C ~20.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin A 14µg 131µg 13%
Vitamin E 1.62mg 11%
Vitamin B6 0.029mg 0.171mg 11%
Calcium 18mg 108mg 9%
Iron 1.5mg 2.14mg 8%
Manganese 0.261mg 0.395mg 6%
Folate 58µg 83µg 6%
Vitamin B5 0.066mg 0.322mg 5%
Fiber 3.6g 2.7g 4%
Protein 4.8g 3.17g 3%
Zinc 0.47mg 0.77mg 3%
Vitamin B1 0.128mg 0.162mg 3%
Vitamin B2 0.09mg 0.129mg 3%
Choline 18.3mg 3%
Calories 62kcal 22kcal 2%
Carbs 10.1g 2.85g 2%
Magnesium 31mg 22mg 2%
Copper 0.06mg 0.042mg 2%
Polyunsaturated fat 0.303g 0.13g 1%
Protein per 100 calories 7.7g 14g N/A
Calories per 10 g protein 129kcal 69kcal N/A
Weight per 100 calories 161g 455g N/A
Fats 0.5g 0.49g 0%
Vitamin C 19.8mg 20.2mg 0%
Net carbs 6.5g 0.15g N/A
Potassium 193mg 196mg 0%
Sugar 0.38g N/A
Phosphorus 73mg 73mg 0%
Sodium 41mg 33mg 0%
Selenium 1µg 1µg 0%
Vitamin B3 1.2mg 1.221mg 0%
Saturated fat 0.142g 0.05g 0%
Monounsaturated fat 0.02g 0.026g 0%
Tryptophan 0.048mg 0.043mg 0%
Threonine 0.178mg 0.106mg 0%
Isoleucine 0.215mg 0.104mg 0%
Leucine 0.37mg 0.17mg 0%
Lysine 0.313mg 0.198mg 0%
Methionine 0.037mg 0.048mg 0%
Phenylalanine 0.195mg 0.128mg 0%
Valine 0.235mg 0.153mg 0%
Histidine 0.115mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Rapini
Rapini
2
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 +51.4%
Contains more CarbsCarbs +254.4%
Contains more WaterWater +10.6%
~equal in Fats ~0.49g
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Rapini
Rapini
2
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 Poly. FatPolyunsaturated fat +133.1%
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +30%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.