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  6. Rapini vs. Soybean raw

Rapini vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between rapini and soybean raw

  • Rapini is richer in vitamin K and vitamin A, yet soybean raw is richer in copper, iron, manganese, phosphorus, folate, magnesium, vitamin B1, and vitamin B2.
  • Daily need coverage for copper for soybean raw is 180% higher.
  • Rapini contains 119 times more vitamin A than soybean raw. Rapini contains 2622IU of vitamin A, while soybean raw contains 22IU.
  • Soybean raw has a lower glycemic index than rapini.

Food types used in this article are Broccoli raab, raw and Soybeans, mature seeds, raw.

Infographic

Rapini vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +156.5%
Contains more PotassiumPotassium +816.8%
Contains more IronIron +633.6%
Contains more CopperCopper +3847.6%
Contains more ZincZinc +535.1%
Contains more PhosphorusPhosphorus +864.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +537.2%
Contains more SeleniumSelenium +1680%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +236.7%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +90.6%
Contains more Vitamin KVitamin K +376.6%
Contains more Vitamin B1Vitamin B1 +439.5%
Contains more Vitamin B2Vitamin B2 +574.4%
Contains more Vitamin B3Vitamin B3 +32.9%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +120.5%
Contains more FolateFolate +351.8%
Contains more CholineCholine +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Soybean raw DV% diff.
Copper 0.042mg 1.658mg 180%
Iron 2.14mg 15.7mg 170%
Vitamin K 224µg 47µg 148%
Manganese 0.395mg 2.517mg 92%
Phosphorus 73mg 704mg 90%
Polyunsaturated fat 0.13g 11.255g 74%
Folate 83µg 375µg 73%
Protein 3.17g 36.49g 67%
Magnesium 22mg 280mg 61%
Vitamin B1 0.162mg 0.874mg 59%
Vitamin B2 0.129mg 0.87mg 57%
Potassium 196mg 1797mg 47%
Zinc 0.77mg 4.89mg 37%
Selenium 1µg 17.8µg 31%
Fats 0.49g 19.94g 30%
Fiber 2.7g 9.3g 26%
Calories 22kcal 446kcal 21%
Choline 18.3mg 115.9mg 18%
Calcium 108mg 277mg 17%
Vitamin C 20.2mg 6mg 16%
Vitamin B6 0.171mg 0.377mg 16%
Vitamin A 131µg 1µg 14%
Saturated fat 0.05g 2.884g 13%
Monounsaturated fat 0.026g 4.404g 11%
Vitamin B5 0.322mg 0.793mg 9%
Carbs 2.85g 30.16g 9%
Vitamin E 1.62mg 0.85mg 5%
Vitamin B3 1.221mg 1.623mg 3%
Sodium 33mg 2mg 1%
Net carbs 0.15g 20.86g N/A
Sugar 0.38g 7.33g N/A
Tryptophan 0.043mg 0.591mg 0%
Threonine 0.106mg 1.766mg 0%
Isoleucine 0.104mg 1.971mg 0%
Leucine 0.17mg 3.309mg 0%
Lysine 0.198mg 2.706mg 0%
Methionine 0.048mg 0.547mg 0%
Phenylalanine 0.128mg 2.122mg 0%
Valine 0.153mg 2.029mg 0%
Histidine 0.066mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +983.7%
Contains more ProteinProtein +1051.1%
Contains more FatsFats +3969.4%
Contains more CarbsCarbs +958.2%
Contains more OtherOther +418.1%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +16838.5%
Contains more Poly. FatPolyunsaturated fat +8557.7%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.