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  6. Rapini vs. Cranberry bean raw

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

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A recap on differences between rapini and cranberry bean raw

  • Rapini is higher in vitamin A, yet cranberry bean raw is higher in folate, fiber, copper, vitamin B1, phosphorus, iron, potassium, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 130% more than rapini.
  • Rapini contains 1311 times more vitamin A than cranberry bean raw. While rapini contains 2622IU of vitamin A, cranberry bean raw contains only 2IU.

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

Infographic

Rapini vs Cranberry 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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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