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Rapini vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 0.44g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Potato
Lower in Sugars ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rapini Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
103
Rapini
16
Potato
Mineral Summary Score
19
Rapini
14
Potato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
4
Potato
Contains more Iron +164.2%
Contains more Calcium +800%
Contains more Zinc +156.7%
Contains more Phosphorus +28.1%
Contains more Potassium +116.8%
Contains more Copper +161.9%
Contains less Sodium -81.8%
Equal in Magnesium - 23
Contains more Iron +164.2%
Contains more Calcium +800%
Contains more Zinc +156.7%
Contains more Phosphorus +28.1%
Contains more Potassium +116.8%
Contains more Copper +161.9%
Contains less Sodium -81.8%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
8
:
1
Potato
Contains more Vitamin A +131000%
Contains more Vitamin E +16100%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +11100%
Contains more Vitamin B6 +74.3%
Equal in Vitamin C - 19.7
Equal in Vitamin B5 - 0.295
Contains more Vitamin A +131000%
Contains more Vitamin E +16100%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +11100%
Contains more Vitamin B6 +74.3%
Equal in Vitamin C - 19.7
Equal in Vitamin B5 - 0.295

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Rapini
12%
Potato
Carbohydrates
3%
Rapini
17%
Potato
Fats
2%
Rapini
0%
Potato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Potato Opinion
Calories 22 77 Potato
Protein 3.17 2.05 Rapini
Fats 0.49 0.09 Rapini
Vitamin C 20.2 19.7 Rapini
Carbs 2.85 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.81 Rapini
Calcium 108 12 Rapini
Potassium 196 425 Potato
Magnesium 22 23 Potato
Sugars 0.38 0.82 Potato
Fiber 2.7 2.1 Rapini
Copper 0.042 0.11 Potato
Zinc 0.77 0.3 Rapini
Starch 15.29 Potato
Phosphorus 73 57 Rapini
Sodium 33 6 Potato
Vitamin A 2622 2 Rapini
Vitamin E 1.62 0.01 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.081 Rapini
Vitamin B2 0.129 0.032 Rapini
Vitamin B3 1.221 1.061 Rapini
Vitamin B5 0.322 0.295 Rapini
Vitamin B6 0.171 0.298 Potato
Vitamin B12 0 0
Vitamin K 224 2 Rapini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.05 0.025 Potato
Monounsaturated Fat 0.026 0.002 Rapini
Polyunsaturated fat 0.13 0.042 Rapini
Tryptophan 0.043 0.021 Rapini
Threonine 0.106 0.067 Rapini
Isoleucine 0.104 0.066 Rapini
Leucine 0.17 0.098 Rapini
Lysine 0.198 0.107 Rapini
Methionine 0.048 0.032 Rapini
Phenylalanine 0.128 0.081 Rapini
Valine 0.153 0.103 Rapini
Histidine 0.066 0.035 Rapini
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.