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  6. Rapini vs. Black gram

Rapini vs. Black gram — In-Depth Nutrition Comparison

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How are rapini and black gram different?

  • Rapini is higher in vitamin A; however, black gram is richer in copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium.
  • Daily need coverage for copper for black gram is 104% higher.
  • Rapini contains 114 times more vitamin A than black gram. While rapini contains 2622IU of vitamin A, black gram contains only 23IU.
  • Rapini has a lower glycemic index (32) than black gram (43).

Broccoli raab, raw and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Rapini vs Black gram 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
1
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -13.2%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +401.5%
Contains more IronIron +253.7%
Contains more CopperCopper +2235.7%
Contains more ZincZinc +335.1%
Contains more PhosphorusPhosphorus +419.2%
Contains more ManganeseManganese +286.6%
Contains more SeleniumSelenium +720%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +68.5%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +181.4%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +160.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Black gram DV% diff.
Vitamin K 224µg 187%
Copper 0.042mg 0.981mg 104%
Iron 2.14mg 7.57mg 68%
Fiber 2.7g 18.3g 62%
Magnesium 22mg 267mg 58%
Manganese 0.395mg 1.527mg 49%
Phosphorus 73mg 379mg 44%
Protein 3.17g 25.21g 44%
Folate 83µg 216µg 33%
Potassium 196mg 983mg 23%
Zinc 0.77mg 3.35mg 23%
Vitamin C 20.2mg 0mg 22%
Carbs 2.85g 58.99g 19%
Calories 22kcal 341kcal 16%
Vitamin A 131µg 1µg 14%
Selenium 1µg 8.2µg 13%
Vitamin B5 0.322mg 0.906mg 12%
Vitamin E 1.62mg 11%
Vitamin B2 0.129mg 0.254mg 10%
Vitamin B1 0.162mg 0.273mg 9%
Vitamin B6 0.171mg 0.281mg 8%
Polyunsaturated fat 0.13g 1.071g 6%
Calcium 108mg 138mg 3%
Choline 18.3mg 3%
Fats 0.49g 1.64g 2%
Vitamin B3 1.221mg 1.447mg 1%
Net carbs 0.15g 40.69g N/A
Sugar 0.38g N/A
Sodium 33mg 38mg 0%
Saturated fat 0.05g 0.114g 0%
Monounsaturated fat 0.026g 0.085g 0%
Tryptophan 0.043mg 0.263mg 0%
Threonine 0.106mg 0.875mg 0%
Isoleucine 0.104mg 1.287mg 0%
Leucine 0.17mg 2.089mg 0%
Lysine 0.198mg 1.674mg 0%
Methionine 0.048mg 0.367mg 0%
Phenylalanine 0.128mg 1.473mg 0%
Valine 0.153mg 1.416mg 0%
Histidine 0.066mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +756.9%
Contains more ProteinProtein +695.3%
Contains more FatsFats +234.7%
Contains more CarbsCarbs +1969.8%
Contains more OtherOther +257.4%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -56.1%
Contains more Mono. FatMonounsaturated fat +226.9%
Contains more Poly. FatPolyunsaturated fat +723.8%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.