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  6. Rapini vs. Broad bean

Rapini vs. Broad bean — In-Depth Nutrition Comparison

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A recap on differences between Rapini and Broad bean

  • Rapini is higher than Broad bean in Vitamin A RAE, Vitamin B6, Calcium, Iron, Folate, Manganese, and Vitamin B5.
  • Rapini covers your daily Vitamin A RAE needs 13% more than Broad bean.
  • Rapini contains 6 times more Calcium than Broad bean. While Rapini contains 108mg of Calcium, Broad bean contains only 18mg.

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

Infographic

Rapini vs Broad bean 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
6
:
2
Broad bean
Broad bean
Contains more Calcium +500%
Contains more Iron +42.7%
Contains less Sodium -19.5%
Contains more Zinc +63.8%
Contains more Manganese +51.3%
Contains more Magnesium +40.9%
Contains more Copper +42.9%
Equal in Phosphorus - 73
Equal in Potassium - 193
Equal in Selenium - 1
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +500%
Contains more Iron +42.7%
Contains less Sodium -19.5%
Contains more Zinc +63.8%
Contains more Manganese +51.3%
Contains more Magnesium +40.9%
Contains more Copper +42.9%
Equal in Phosphorus - 73
Equal in Potassium - 193
Equal in Selenium - 1

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
10
:
0
Broad bean
Broad bean
Contains more Vitamin A +871.1%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B5 +387.9%
Contains more Vitamin B6 +489.7%
Contains more Folate +43.1%
Equal in Vitamin C - 19.8
Equal in Vitamin B3 - 1.2
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin A +871.1%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B5 +387.9%
Contains more Vitamin B6 +489.7%
Contains more Folate +43.1%
Equal in Vitamin C - 19.8
Equal in Vitamin B3 - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Broad bean
Broad bean
Contains more Water +10.6%
Contains more Protein +51.4%
Contains more Carbs +254.4%
Equal in Fats - 0.5
Equal in Water - 83.7
Equal in Other - 0.9
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Water +10.6%
Contains more Protein +51.4%
Contains more Carbs +254.4%
Equal in Fats - 0.5
Equal in Water - 83.7
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Broad bean
Broad bean
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +133.1%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +133.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Broad bean Opinion
Net carbs 0.15g 6.5g Broad bean
Protein 3.17g 4.8g Broad bean
Fats 0.49g 0.5g Broad bean
Carbs 2.85g 10.1g Broad bean
Calories 22kcal 62kcal Broad bean
Fructose 0.17g Rapini
Sugar 0.38g Broad bean
Fiber 2.7g 3.6g Broad bean
Calcium 108mg 18mg Rapini
Iron 2.14mg 1.5mg Rapini
Magnesium 22mg 31mg Broad bean
Phosphorus 73mg 73mg
Potassium 196mg 193mg Rapini
Sodium 33mg 41mg Rapini
Zinc 0.77mg 0.47mg Rapini
Copper 0.042mg 0.06mg Broad bean
Manganese 0.395mg 0.261mg Rapini
Selenium 1µg 1µg
Vitamin A 2622IU 270IU Rapini
Vitamin A RAE 131µg 14µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 19.8mg Rapini
Vitamin B1 0.162mg 0.128mg Rapini
Vitamin B2 0.129mg 0.09mg Rapini
Vitamin B3 1.221mg 1.2mg Rapini
Vitamin B5 0.322mg 0.066mg Rapini
Vitamin B6 0.171mg 0.029mg Rapini
Folate 83µg 58µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg 0.048mg Broad bean
Threonine 0.106mg 0.178mg Broad bean
Isoleucine 0.104mg 0.215mg Broad bean
Leucine 0.17mg 0.37mg Broad bean
Lysine 0.198mg 0.313mg Broad bean
Methionine 0.048mg 0.037mg Rapini
Phenylalanine 0.128mg 0.195mg Broad bean
Valine 0.153mg 0.235mg Broad bean
Histidine 0.066mg 0.115mg Broad bean
Saturated Fat 0.05g 0.142g Rapini
Monounsaturated Fat 0.026g 0.02g Rapini
Polyunsaturated fat 0.13g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
86%
Rapini
18%
Broad bean
Minerals Daily Need Coverage Score
27%
Rapini
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 47)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.38g)
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.

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