Winged bean vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between winged bean and rapini
- Winged bean is higher in copper, vitamin B1, potassium, manganese, and zinc, yet rapini is higher in vitamin A, vitamin C, folate, calcium, and vitamin B6.
- Winged bean covers your daily copper needs 149% more than rapini.
- Winged bean contains 3 times more potassium than rapini. While winged bean contains 586mg of potassium, rapini contains only 196mg.
Food varieties used in this article are Winged bean tuber, raw and Broccoli raab, raw.
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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.
| Contains more PotassiumPotassium | +199% |
| Contains more CopperCopper | +3200% |
| Contains more ZincZinc | +80.5% |
| Contains more ManganeseManganese | +34.7% |
| Contains more CalciumCalcium | +260% |
| Contains more PhosphorusPhosphorus | +62.2% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +134% |
| Contains more Vitamin B2Vitamin B2 | +15.5% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +177.6% |
| Contains more Vitamin B6Vitamin B6 | +128% |
| Contains more FolateFolate | +336.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Copper | 1.386mg | 0.042mg | 149% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Vitamin B1 | 0.379mg | 0.162mg | 18% |
| Protein | 11.6g | 3.17g | 17% |
| Folate | 19µg | 83µg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Potassium | 586mg | 196mg | 11% |
| Fiber | 2.7g | 11% | |
| Vitamin E | 1.62mg | 11% | |
| Carbs | 28.1g | 2.85g | 8% |
| Calcium | 30mg | 108mg | 8% |
| Vitamin B6 | 0.075mg | 0.171mg | 7% |
| Manganese | 0.532mg | 0.395mg | 6% |
| Calories | 148kcal | 22kcal | 6% |
| Zinc | 1.39mg | 0.77mg | 6% |
| Vitamin B5 | 0.116mg | 0.322mg | 4% |
| Phosphorus | 45mg | 73mg | 4% |
| Vitamin B3 | 1.64mg | 1.221mg | 3% |
| Choline | 18.3mg | 3% | |
| Iron | 2mg | 2.14mg | 2% |
| Vitamin B2 | 0.149mg | 0.129mg | 2% |
| Saturated fat | 0.222g | 0.05g | 1% |
| Monounsaturated fat | 0.234g | 0.026g | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Fats | 0.9g | 0.49g | 1% |
| Net carbs | 28.1g | 0.15g | N/A |
| Magnesium | 24mg | 22mg | 0% |
| Sugar | 0.38g | N/A | |
| Sodium | 35mg | 33mg | 0% |
| Polyunsaturated fat | 0.174g | 0.13g | 0% |
| Tryptophan | 0.252mg | 0.043mg | 0% |
| Threonine | 0.451mg | 0.106mg | 0% |
| Isoleucine | 0.425mg | 0.104mg | 0% |
| Leucine | 0.64mg | 0.17mg | 0% |
| Lysine | 0.592mg | 0.198mg | 0% |
| Methionine | 0.143mg | 0.048mg | 0% |
| Phenylalanine | 0.451mg | 0.128mg | 0% |
| Valine | 0.599mg | 0.153mg | 0% |
| Histidine | 0.241mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more ProteinProtein | +265.9% |
| Contains more FatsFats | +83.7% |
| Contains more CarbsCarbs | +886% |
| Contains more OtherOther | +112.8% |
| Contains more WaterWater | +61.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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 | +800% |
| Contains more Poly. FatPolyunsaturated fat | +33.8% |
| Contains less Sat. FatSaturated fat | -77.5% |