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  6. Soybean meal vs. Rapini

Soybean meal vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between soybean meal and rapini

  • Soybean meal is higher in copper, manganese, iron, phosphorus, magnesium, potassium, folate, vitamin B1, and zinc, yet rapini is higher in vitamin A.
  • Soybean meal covers your daily copper needs 218% more than rapini.
  • Soybean meal contains 14 times more magnesium than rapini. While soybean meal contains 306mg of magnesium, rapini contains only 22mg.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Soy meal, defatted, raw and Broccoli raab, raw.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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%
Contains more MagnesiumMagnesium +1290.9%
Contains more CalciumCalcium +125.9%
Contains more PotassiumPotassium +1170.4%
Contains more IronIron +540.2%
Contains more CopperCopper +4661.9%
Contains more ZincZinc +557.1%
Contains more PhosphorusPhosphorus +860.3%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +862%
Contains more SeleniumSelenium +230%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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%
Contains more Vitamin B1Vitamin B1 +326.5%
Contains more Vitamin B2Vitamin B2 +94.6%
Contains more Vitamin B3Vitamin B3 +111.9%
Contains more Vitamin B5Vitamin B5 +513.7%
Contains more Vitamin B6Vitamin B6 +232.7%
Contains more FolateFolate +265.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Rapini DV% diff.
Copper 2mg 0.042mg 218%
Vitamin K 224µg 187%
Manganese 3.8mg 0.395mg 148%
Iron 13.7mg 2.14mg 145%
Protein 49.2g 3.17g 92%
Phosphorus 701mg 73mg 90%
Magnesium 306mg 22mg 68%
Potassium 2490mg 196mg 67%
Folate 303µg 83µg 55%
Vitamin B1 0.691mg 0.162mg 44%
Zinc 5.06mg 0.77mg 39%
Vitamin B5 1.976mg 0.322mg 33%
Vitamin B6 0.569mg 0.171mg 31%
Vitamin C 0mg 20.2mg 22%
Calories 337kcal 22kcal 16%
Calcium 244mg 108mg 14%
Vitamin A 2µg 131µg 14%
Vitamin E 1.62mg 11%
Fiber 2.7g 11%
Carbs 35.89g 2.85g 11%
Vitamin B2 0.251mg 0.129mg 9%
Vitamin B3 2.587mg 1.221mg 9%
Polyunsaturated fat 1.045g 0.13g 6%
Selenium 3.3µg 1µg 4%
Fats 2.39g 0.49g 3%
Choline 18.3mg 3%
Sodium 3mg 33mg 1%
Monounsaturated fat 0.409g 0.026g 1%
Saturated fat 0.268g 0.05g 1%
Net carbs 35.89g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.653mg 0.043mg 0%
Threonine 1.952mg 0.106mg 0%
Isoleucine 2.18mg 0.104mg 0%
Leucine 3.66mg 0.17mg 0%
Lysine 2.991mg 0.198mg 0%
Methionine 0.606mg 0.048mg 0%
Phenylalanine 2.346mg 0.128mg 0%
Valine 2.243mg 0.153mg 0%
Histidine 1.212mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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
Contains more ProteinProtein +1452.1%
Contains more FatsFats +387.8%
Contains more CarbsCarbs +1159.3%
Contains more OtherOther +493.6%
Contains more WaterWater +1233.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
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
Contains more Mono. FatMonounsaturated fat +1473.1%
Contains more Poly. FatPolyunsaturated fat +703.8%
Contains less Sat. FatSaturated fat -81.3%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.