Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Refried beans vs. Rapini — In-Depth Nutrition Comparison

Compare

How are refried beans and rapini different?

  • Refried beans are higher in copper and selenium; however, rapini is richer in vitamin K, vitamin A, folate, vitamin C, vitamin E, iron, and calcium.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Refried beans contain 11 times more sodium than rapini. While refried beans contain 370mg of sodium, rapini contains only 33mg.

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

Infographic

Refried beans vs Rapini 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.
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%
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%
Contains more MagnesiumMagnesium +59.1%
Contains more PotassiumPotassium +62.8%
Contains more CopperCopper +207.1%
Contains more PhosphorusPhosphorus +26%
Contains more SeleniumSelenium +480%
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%

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.
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%
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%
Contains more CholineCholine +15.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +57.1%
Contains more FatsFats +310.2%
Contains more CarbsCarbs +375.4%
Contains more OtherOther +81.9%
Contains more WaterWater +19%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +390.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Refried beans Rapini
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 Refried beans Rapini DV% diff.
Vitamin K 2.1µg 224µg 185%
Histidine 153mg 0.066mg 22%
Folate 11µg 83µg 18%
Vitamin C 6mg 20.2mg 16%
Sodium 370mg 33mg 15%
Vitamin A 0µg 131µg 15%
Vitamin E 0.09mg 1.62mg 10%
Copper 0.129mg 0.042mg 10%
Selenium 5.8µg 1µg 9%
Iron 1.44mg 2.14mg 9%
Calcium 29mg 108mg 8%
Vitamin B1 0.076mg 0.162mg 7%
Vitamin B3 0.367mg 1.221mg 5%
Manganese 0.289mg 0.395mg 5%
Vitamin B6 0.103mg 0.171mg 5%
Fiber 3.7g 2.7g 4%
Protein 4.98g 3.17g 4%
Potassium 319mg 196mg 4%
Carbs 13.55g 2.85g 4%
Vitamin B2 0.079mg 0.129mg 4%
Vitamin B5 0.189mg 0.322mg 3%
Saturated fat 0.631g 0.05g 3%
Polyunsaturated fat 0.543g 0.13g 3%
Calories 90kcal 22kcal 3%
Magnesium 35mg 22mg 3%
Phosphorus 92mg 73mg 3%
Starch 7.43g 3%
Fats 2.01g 0.49g 2%
Zinc 0.58mg 0.77mg 2%
Choline 21.2mg 18.3mg 1%
Monounsaturated fat 0.601g 0.026g 1%
Net carbs 9.85g 0.15g N/A
Sugar 0.54g 0.38g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.043mg 0%
Threonine 0.231mg 0.106mg 0%
Isoleucine 0.242mg 0.104mg 0%
Leucine 0.438mg 0.17mg 0%
Lysine 0.377mg 0.198mg 0%
Methionine 0.083mg 0.048mg 0%
Phenylalanine 0.297mg 0.128mg 0%
Valine 0.287mg 0.153mg 0%
Fructose 0g 0.17g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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
Refried beans Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
10%
Refried beans
71%
Rapini
Minerals Daily Need Coverage Score
33%
Refried beans
27%
Rapini

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.