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Rapini vs. Bean raw — In-Depth Nutrition Comparison

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How are rapini and bean raw different?

  • Rapini is richer in vitamin K and vitamin A, while bean raw is higher in folate, copper, fiber, selenium, phosphorus, vitamin B1, magnesium, and iron.
  • Rapini covers your daily need for vitamin K, 182% more than bean raw.

Broccoli raab, raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Rapini vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +610.7%
Contains more IronIron +136.9%
Contains more CopperCopper +2026.2%
Contains more ZincZinc +196.1%
Contains more PhosphorusPhosphorus +463%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +190.6%
Contains more SeleniumSelenium +2690%
~equal in Calcium ~113mg

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.
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +220.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +671.4%
Contains more Vitamin KVitamin K +3900%
Contains more Vitamin B1Vitamin B1 +340.1%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B5Vitamin B5 +143.8%
Contains more Vitamin B6Vitamin B6 +177.2%
Contains more FolateFolate +532.5%
Contains more CholineCholine +261.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.174mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +716.9%
Contains more ProteinProtein +575.7%
Contains more FatsFats +151%
Contains more CarbsCarbs +2094.7%
Contains more OtherOther +269.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +780.8%
Contains more Poly. FatPolyunsaturated fat +213.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
1
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1700%
Contains more GlucoseGlucose +30%
~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.
Rapini Bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Bean raw DV% diff.
Vitamin K 224µg 5.6µg 182%
Folate 83µg 525µg 111%
Copper 0.042mg 0.893mg 95%
Fiber 2.7g 15.5g 51%
Selenium 1µg 27.9µg 49%
Phosphorus 73mg 411mg 48%
Vitamin B1 0.162mg 0.713mg 46%
Magnesium 22mg 176mg 37%
Protein 3.17g 21.42g 37%
Iron 2.14mg 5.07mg 37%
Potassium 196mg 1393mg 35%
Manganese 0.395mg 1.148mg 33%
Vitamin B6 0.171mg 0.474mg 23%
Carbs 2.85g 62.55g 20%
Calories 22kcal 347kcal 16%
Vitamin A 131µg 0µg 15%
Vitamin C 20.2mg 6.3mg 15%
Starch 34.17g 14%
Zinc 0.77mg 2.28mg 14%
Vitamin B5 0.322mg 0.785mg 9%
Choline 18.3mg 66.2mg 9%
Vitamin E 1.62mg 0.21mg 9%
Vitamin B2 0.129mg 0.212mg 6%
Polyunsaturated fat 0.13g 0.407g 2%
Sodium 33mg 12mg 1%
Monounsaturated fat 0.026g 0.229g 1%
Saturated fat 0.05g 0.235g 1%
Calcium 108mg 113mg 1%
Fats 0.49g 1.23g 1%
Net carbs 0.15g 47.05g N/A
Sugar 0.38g 2.11g N/A
Vitamin B3 1.221mg 1.174mg 0%
Tryptophan 0.043mg 0.237mg 0%
Threonine 0.106mg 0.81mg 0%
Isoleucine 0.104mg 0.871mg 0%
Leucine 0.17mg 1.558mg 0%
Lysine 0.198mg 1.356mg 0%
Methionine 0.048mg 0.259mg 0%
Phenylalanine 0.128mg 1.095mg 0%
Valine 0.153mg 0.998mg 0%
Histidine 0.066mg 0.556mg 0%
Fructose 0.17g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Bean raw
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
71%
Rapini
67%
Bean raw
Minerals Daily Need Coverage Score
27%
Rapini
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.73g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.185g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 1)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.