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

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How are green bean raw and rapini different?

  • Rapini is higher than green bean raw in vitamin K, vitamin A, iron, folate, vitamin C, vitamin E, manganese, calcium, vitamin B1, and phosphorus.
  • Rapini covers your daily need for vitamin K, 151% more than green bean raw.
  • Rapini has a higher glycemic index (32) than green bean raw (20).

Beans, snap, green, raw and Broccoli raab, raw types were used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Rapini
6
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 +13.6%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +191.9%
Contains more IronIron +107.8%
Contains more ZincZinc +220.8%
Contains more PhosphorusPhosphorus +92.1%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +66.7%
~equal in Potassium ~196mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Rapini
11
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 CVitamin C +65.6%
Contains more Vitamin AVitamin A +274.3%
Contains more Vitamin EVitamin E +295.1%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin KVitamin K +420.9%
Contains more FolateFolate +151.5%
Contains more CholineCholine +19.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Rapini
4
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 CarbsCarbs +144.6%
Contains more ProteinProtein +73.2%
Contains more FatsFats +122.7%
Contains more OtherOther +42.4%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
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 Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +15%
~equal in Saturated fat ~0.05g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
0
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 +227.3%
Contains more GlucoseGlucose +1410%
Contains more FructoseFructose +717.6%
~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.
Green bean raw Rapini
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Rapini DV% diff.
Vitamin K 43µg 224µg 151%
Iron 1.03mg 2.14mg 14%
Folate 33µg 83µg 13%
Vitamin A 35µg 131µg 11%
Vitamin C 12.2mg 20.2mg 9%
Vitamin E 0.41mg 1.62mg 8%
Manganese 0.216mg 0.395mg 8%
Vitamin B1 0.082mg 0.162mg 7%
Calcium 37mg 108mg 7%
Zinc 0.24mg 0.77mg 5%
Phosphorus 38mg 73mg 5%
Protein 1.83g 3.17g 3%
Copper 0.069mg 0.042mg 3%
Vitamin B3 0.734mg 1.221mg 3%
Vitamin B5 0.225mg 0.322mg 2%
Vitamin B2 0.104mg 0.129mg 2%
Vitamin B6 0.141mg 0.171mg 2%
Fructose 1.39g 0.17g 2%
Sodium 6mg 33mg 1%
Magnesium 25mg 22mg 1%
Selenium 0.6µg 1µg 1%
Choline 15.3mg 18.3mg 1%
Carbs 6.97g 2.85g 1%
Calories 31kcal 22kcal 0%
Fats 0.22g 0.49g 0%
Net carbs 4.27g 0.15g N/A
Potassium 211mg 196mg 0%
Sugar 3.26g 0.38g N/A
Fiber 2.7g 2.7g 0%
Starch 0.88g 0%
Saturated fat 0.05g 0.05g 0%
Monounsaturated fat 0.01g 0.026g 0%
Polyunsaturated fat 0.113g 0.13g 0%
Tryptophan 0.019mg 0.043mg 0%
Threonine 0.079mg 0.106mg 0%
Isoleucine 0.066mg 0.104mg 0%
Leucine 0.112mg 0.17mg 0%
Lysine 0.088mg 0.198mg 0%
Methionine 0.022mg 0.048mg 0%
Phenylalanine 0.067mg 0.128mg 0%
Valine 0.09mg 0.153mg 0%
Histidine 0.034mg 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
23%
Green bean raw
71%
Rapini
Minerals Daily Need Coverage Score
16%
Green bean raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.88g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.4)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.05 g)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.