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  6. Rapini vs. Navy bean raw

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

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Important differences between rapini and navy bean raw

  • Rapini has more vitamin A and calcium; however, navy bean raw has more copper, vitamin B1, magnesium, folate, vitamin B5, and vitamin B2.
  • Rapini's daily need coverage for vitamin A is 52% more.
  • Rapini has 7 times more calcium than navy bean raw. Rapini has 108mg of calcium, while navy bean raw has 15mg.

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

Infographic

Rapini vs Navy 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
2
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +620%
Contains more SeleniumSelenium +66.7%
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%
~equal in Iron ~1.93mg
~equal in Manganese ~0.408mg

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
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Navy bean raw DV% diff.
Vitamin K 224µg 187%
Copper 0.042mg 0.356mg 35%
Vitamin B1 0.162mg 0.39mg 19%
Magnesium 22mg 101mg 19%
Vitamin A 131µg 0µg 15%
Folate 83µg 132µg 12%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Vitamin B5 0.322mg 0.825mg 10%
Calcium 108mg 15mg 9%
Vitamin B2 0.129mg 0.215mg 7%
Protein 3.17g 6.15g 6%
Phosphorus 73mg 100mg 4%
Potassium 196mg 307mg 3%
Carbs 2.85g 13.05g 3%
Choline 18.3mg 3%
Iron 2.14mg 1.93mg 3%
Vitamin B6 0.171mg 0.191mg 2%
Polyunsaturated fat 0.13g 0.407g 2%
Calories 22kcal 67kcal 2%
Vitamin C 20.2mg 18.8mg 2%
Selenium 1µg 0.6µg 1%
Manganese 0.395mg 0.408mg 1%
Sodium 33mg 13mg 1%
Zinc 0.77mg 0.89mg 1%
Fats 0.49g 0.7g 0%
Net carbs 0.15g 13.05g N/A
Sugar 0.38g N/A
Vitamin B3 1.221mg 1.22mg 0%
Saturated fat 0.05g 0.085g 0%
Monounsaturated fat 0.026g 0.052g 0%
Tryptophan 0.043mg 0.064mg 0%
Threonine 0.106mg 0.258mg 0%
Isoleucine 0.104mg 0.273mg 0%
Leucine 0.17mg 0.442mg 0%
Lysine 0.198mg 0.35mg 0%
Methionine 0.048mg 0.064mg 0%
Phenylalanine 0.128mg 0.31mg 0%
Valine 0.153mg 0.316mg 0%
Histidine 0.066mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +16.9%
Contains more ProteinProtein +94%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +357.9%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +213.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.