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  6. Rapini vs. Yardlong bean (Asparagus bean) raw

Rapini vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between rapini and yardlong bean (Asparagus bean) raw

  • Rapini is higher in vitamin A, iron, vitamin B6, manganese, calcium, vitamin B5, folate, and vitamin B3, yet yardlong bean (Asparagus bean) raw is higher in magnesium.
  • Rapini covers your daily vitamin A needs 35% more than yardlong bean (Asparagus bean) raw.
  • Rapini contains 7 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While rapini contains 0.171mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Yardlong bean, raw.

Infographic

Rapini vs Yardlong bean (Asparagus bean) raw 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +116%
Contains more IronIron +355.3%
Contains more ZincZinc +108.1%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +92.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +22.4%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +50%

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
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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +204.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +197.8%
Contains more Vitamin B5Vitamin B5 +485.5%
Contains more Vitamin B6Vitamin B6 +612.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.9%
Contains more CholineCholine +∞%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 224µg 187%
Iron 2.14mg 0.47mg 21%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Vitamin B6 0.171mg 0.024mg 11%
Vitamin A 131µg 43µg 10%
Manganese 0.395mg 0.205mg 8%
Calcium 108mg 50mg 6%
Magnesium 22mg 44mg 5%
Folate 83µg 62µg 5%
Vitamin B5 0.322mg 0.055mg 5%
Vitamin B3 1.221mg 0.41mg 5%
Vitamin B1 0.162mg 0.107mg 5%
Zinc 0.77mg 0.37mg 4%
Choline 18.3mg 3%
Carbs 2.85g 8.35g 2%
Phosphorus 73mg 59mg 2%
Vitamin C 20.2mg 18.8mg 2%
Vitamin B2 0.129mg 0.11mg 1%
Calories 22kcal 47kcal 1%
Protein 3.17g 2.8g 1%
Selenium 1µg 1.5µg 1%
Sodium 33mg 4mg 1%
Copper 0.042mg 0.048mg 1%
Potassium 196mg 240mg 1%
Fats 0.49g 0.4g 0%
Net carbs 0.15g 8.35g N/A
Sugar 0.38g N/A
Saturated fat 0.05g 0.105g 0%
Monounsaturated fat 0.026g 0.036g 0%
Polyunsaturated fat 0.13g 0.169g 0%
Tryptophan 0.043mg 0.032mg 0%
Threonine 0.106mg 0.104mg 0%
Isoleucine 0.104mg 0.15mg 0%
Leucine 0.17mg 0.2mg 0%
Lysine 0.198mg 0.184mg 0%
Methionine 0.048mg 0.04mg 0%
Phenylalanine 0.128mg 0.154mg 0%
Valine 0.153mg 0.162mg 0%
Histidine 0.066mg 0.09mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +13.2%
Contains more FatsFats +22.5%
Contains more OtherOther +56.7%
Contains more CarbsCarbs +193%
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +38.5%
Contains more Poly. FatPolyunsaturated fat +30%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.