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

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Important differences between navy bean raw and rapini

  • Navy bean raw has more copper, vitamin B1, magnesium, folate, vitamin B5, and vitamin B2; however, rapini has more vitamin A and calcium.
  • Rapini's daily need coverage for vitamin A is 52% more.
  • Navy bean raw has 8 times more copper than rapini. Navy bean raw has 0.356mg of copper, while rapini has 0.042mg.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Rapini
3
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 +359.1%
Contains more PotassiumPotassium +56.6%
Contains more CopperCopper +747.6%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +37%
Contains less SodiumSodium -60.6%
Contains more CalciumCalcium +620%
Contains more IronIron +10.9%
Contains more SeleniumSelenium +66.7%
~equal in Manganese ~0.395mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 +140.7%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more FolateFolate +59%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~20.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +94%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +357.9%
Contains more WaterWater +16.9%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 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 +100%
Contains more Poly. FatPolyunsaturated fat +213.1%
Contains less Sat. FatSaturated fat -41.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Rapini DV% diff.
Vitamin K 224µg 187%
Copper 0.356mg 0.042mg 35%
Vitamin B1 0.39mg 0.162mg 19%
Magnesium 101mg 22mg 19%
Vitamin A 0µg 131µg 15%
Folate 132µg 83µg 12%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Vitamin B5 0.825mg 0.322mg 10%
Calcium 15mg 108mg 9%
Vitamin B2 0.215mg 0.129mg 7%
Protein 6.15g 3.17g 6%
Phosphorus 100mg 73mg 4%
Potassium 307mg 196mg 3%
Carbs 13.05g 2.85g 3%
Choline 18.3mg 3%
Iron 1.93mg 2.14mg 3%
Vitamin B6 0.191mg 0.171mg 2%
Polyunsaturated fat 0.407g 0.13g 2%
Calories 67kcal 22kcal 2%
Vitamin C 18.8mg 20.2mg 2%
Selenium 0.6µg 1µg 1%
Manganese 0.408mg 0.395mg 1%
Sodium 13mg 33mg 1%
Zinc 0.89mg 0.77mg 1%
Fats 0.7g 0.49g 0%
Net carbs 13.05g 0.15g N/A
Sugar 0.38g N/A
Vitamin B3 1.22mg 1.221mg 0%
Saturated fat 0.085g 0.05g 0%
Monounsaturated fat 0.052g 0.026g 0%
Tryptophan 0.064mg 0.043mg 0%
Threonine 0.258mg 0.106mg 0%
Isoleucine 0.273mg 0.104mg 0%
Leucine 0.442mg 0.17mg 0%
Lysine 0.35mg 0.198mg 0%
Methionine 0.064mg 0.048mg 0%
Phenylalanine 0.31mg 0.128mg 0%
Valine 0.316mg 0.153mg 0%
Histidine 0.172mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
33%
Navy bean raw
71%
Rapini
Minerals Daily Need Coverage Score
42%
Navy bean raw
27%
Rapini

Comparison summary

Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 7)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.9)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.