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Rapini vs. Refried beans — In-Depth Nutrition Comparison

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How are rapini and refried beans different?

  • Rapini is higher in vitamin K, vitamin A, folate, vitamin C, vitamin E, iron, and calcium; however, refried beans are richer in copper and selenium.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Rapini has less sodium.

Broccoli raab, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Rapini vs Refried beans infographic
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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
5
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +272.4%
Contains more IronIron +48.6%
Contains more ZincZinc +32.8%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +36.7%
Contains more MagnesiumMagnesium +59.1%
Contains more PotassiumPotassium +62.8%
Contains more CopperCopper +207.1%
Contains more PhosphorusPhosphorus +26%
Contains more SeleniumSelenium +480%

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
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 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +236.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B3Vitamin B3 +232.7%
Contains more Vitamin B5Vitamin B5 +70.4%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin KVitamin K +10566.7%
Contains more FolateFolate +654.5%
Contains more CholineCholine +15.8%
~equal in Vitamin D ~0µg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +19%
Contains more ProteinProtein +57.1%
Contains more FatsFats +310.2%
Contains more CarbsCarbs +375.4%
Contains more OtherOther +81.9%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +2211.5%
Contains more Poly. FatPolyunsaturated fat +317.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
2
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +390.9%
~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 Refried beans
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Refried beans DV% diff.
Vitamin K 224µg 2.1µg 185%
Histidine 0.066mg 153mg 22%
Folate 83µg 11µg 18%
Vitamin C 20.2mg 6mg 16%
Sodium 33mg 370mg 15%
Vitamin A 131µg 0µg 15%
Vitamin E 1.62mg 0.09mg 10%
Copper 0.042mg 0.129mg 10%
Selenium 1µg 5.8µg 9%
Iron 2.14mg 1.44mg 9%
Calcium 108mg 29mg 8%
Vitamin B1 0.162mg 0.076mg 7%
Vitamin B3 1.221mg 0.367mg 5%
Manganese 0.395mg 0.289mg 5%
Vitamin B6 0.171mg 0.103mg 5%
Fiber 2.7g 3.7g 4%
Protein 3.17g 4.98g 4%
Potassium 196mg 319mg 4%
Carbs 2.85g 13.55g 4%
Vitamin B2 0.129mg 0.079mg 4%
Vitamin B5 0.322mg 0.189mg 3%
Saturated fat 0.05g 0.631g 3%
Polyunsaturated fat 0.13g 0.543g 3%
Calories 22kcal 90kcal 3%
Magnesium 22mg 35mg 3%
Phosphorus 73mg 92mg 3%
Starch 7.43g 3%
Fats 0.49g 2.01g 2%
Zinc 0.77mg 0.58mg 2%
Choline 18.3mg 21.2mg 1%
Monounsaturated fat 0.026g 0.601g 1%
Net carbs 0.15g 9.85g N/A
Sugar 0.38g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.043mg 0.065mg 0%
Threonine 0.106mg 0.231mg 0%
Isoleucine 0.104mg 0.242mg 0%
Leucine 0.17mg 0.438mg 0%
Lysine 0.198mg 0.377mg 0%
Methionine 0.048mg 0.083mg 0%
Phenylalanine 0.128mg 0.297mg 0%
Valine 0.153mg 0.287mg 0%
Fructose 0.17g 0g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
10%
Refried beans
Minerals Daily Need Coverage Score
27%
Rapini
33%
Refried beans

Comparison summary

Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.581g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.