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  6. Rapini vs. Edamame

Rapini vs. Edamame — In-Depth Nutrition Comparison

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How are rapini and edamame different?

  • Rapini is richer in vitamin K, vitamin A, and vitamin C, while edamame is higher in folate, copper, manganese, phosphorus, magnesium, fiber, and potassium.
  • Rapini covers your daily need for vitamin K, 164% more than edamame.
  • Rapini contains 9 times more vitamin A than edamame. Rapini contains 2622 IU of vitamin A, while edamame contains 298 IU.

Broccoli raab, raw and Edamame, frozen, prepared types were used in this article.

Infographic

Rapini vs Edamame 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
2
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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +71.4%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +122.4%
Contains more CopperCopper +721.4%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +131.5%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +159.2%
~equal in Iron ~2.27mg

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +231.1%
Contains more Vitamin AVitamin A +773.3%
Contains more Vitamin EVitamin E +138.2%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +739%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more FolateFolate +274.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Edamame DV% diff.
Vitamin K 224µg 26.7µg 164%
Folate 83µg 311µg 57%
Copper 0.042mg 0.345mg 34%
Manganese 0.395mg 1.024mg 27%
Protein 3.17g 11.91g 17%
Vitamin C 20.2mg 6.1mg 16%
Phosphorus 73mg 169mg 14%
Polyunsaturated fat 0.13g 2.156g 14%
Vitamin A 131µg 15µg 13%
Magnesium 22mg 64mg 10%
Fiber 2.7g 5.2g 10%
Fats 0.49g 5.2g 7%
Potassium 196mg 436mg 7%
Choline 18.3mg 56.3mg 7%
Vitamin E 1.62mg 0.68mg 6%
Calories 22kcal 121kcal 5%
Calcium 108mg 63mg 5%
Zinc 0.77mg 1.37mg 5%
Vitamin B6 0.171mg 0.1mg 5%
Vitamin B1 0.162mg 0.2mg 3%
Saturated fat 0.05g 0.62g 3%
Monounsaturated fat 0.026g 1.282g 3%
Carbs 2.85g 8.91g 2%
Iron 2.14mg 2.27mg 2%
Vitamin B2 0.129mg 0.155mg 2%
Vitamin B3 1.221mg 0.915mg 2%
Starch 1.51g 1%
Sodium 33mg 6mg 1%
Vitamin B5 0.322mg 0.395mg 1%
Protein per 100 calories 14g 9.8g N/A
Calories per 10 g protein 69kcal 102kcal N/A
Weight per 100 calories 455g 83g N/A
Unsaturated / Saturated Fat ratio 3.1 5.5 N/A
Net carbs 0.15g 3.71g N/A
Sugar 0.38g 2.18g N/A
Selenium 1µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.043mg 0.126mg 0%
Threonine 0.106mg 0.331mg 0%
Isoleucine 0.104mg 0.3mg 0%
Leucine 0.17mg 0.745mg 0%
Lysine 0.198mg 0.745mg 0%
Methionine 0.048mg 0.141mg 0%
Phenylalanine 0.128mg 0.488mg 0%
Valine 0.153mg 0.324mg 0%
Histidine 0.066mg 0.267mg 0%
Fructose 0.17g 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +27.2%
Contains more ProteinProtein +275.7%
Contains more FatsFats +961.2%
Contains more CarbsCarbs +212.6%
Contains more OtherOther +28.7%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +4830.8%
Contains more Poly. FatPolyunsaturated fat +1558.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
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
41% 30% 3% 26%
Starch: 1.51 g
Sucrose: 1.12 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +41.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +918.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.