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Yam vs Rapini - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 0.12g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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)

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.
Yam Rapini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Rapini
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
16
Yam
103
Rapini
Mineral Summary Score
19
Yam
19
Rapini

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
Yam
3
:
5
Rapini
Contains more Potassium +316.3%
Contains more Copper +323.8%
Contains less Sodium -72.7%
Contains more Iron +296.3%
Contains more Calcium +535.3%
Contains more Zinc +220.8%
Contains more Phosphorus +32.7%
Equal in Magnesium - 22
Contains more Potassium +316.3%
Contains more Copper +323.8%
Contains less Sodium -72.7%
Contains more Iron +296.3%
Contains more Calcium +535.3%
Contains more Zinc +220.8%
Contains more Phosphorus +32.7%
Equal in Magnesium - 22

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
Yam
1
:
8
Rapini
Contains more Vitamin B6 +71.3%
Contains more Vitamin C +18.1%
Contains more Vitamin A +1800%
Contains more Vitamin E +362.9%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +121.2%
Contains more Vitamin K +9639.1%
Equal in Vitamin B5 - 0.322
Contains more Vitamin B6 +71.3%
Contains more Vitamin C +18.1%
Contains more Vitamin A +1800%
Contains more Vitamin E +362.9%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +121.2%
Contains more Vitamin K +9639.1%
Equal in Vitamin B5 - 0.322

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
9%
Yam
19%
Rapini
Carbohydrates
28%
Yam
3%
Rapini
Fats
1%
Yam
2%
Rapini

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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 Yam Rapini Opinion
Calories 118 22 Yam
Protein 1.53 3.17 Rapini
Fats 0.17 0.49 Rapini
Vitamin C 17.1 20.2 Rapini
Carbs 27.88 2.85 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.14 Rapini
Calcium 17 108 Rapini
Potassium 816 196 Yam
Magnesium 21 22 Rapini
Sugars 0.5 0.38 Yam
Fiber 4.1 2.7 Yam
Copper 0.178 0.042 Yam
Zinc 0.24 0.77 Rapini
Starch
Phosphorus 55 73 Rapini
Sodium 9 33 Yam
Vitamin A 138 2622 Rapini
Vitamin E 0.35 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.112 0.162 Rapini
Vitamin B2 0.032 0.129 Rapini
Vitamin B3 0.552 1.221 Rapini
Vitamin B5 0.314 0.322 Rapini
Vitamin B6 0.293 0.171 Yam
Vitamin B12 0 0
Vitamin K 2.3 224 Rapini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.05 Yam
Monounsaturated Fat 0.006 0.026 Rapini
Polyunsaturated fat 0.076 0.13 Rapini
Tryptophan 0.012 0.043 Rapini
Threonine 0.054 0.106 Rapini
Isoleucine 0.052 0.104 Rapini
Leucine 0.096 0.17 Rapini
Lysine 0.059 0.198 Rapini
Methionine 0.021 0.048 Rapini
Phenylalanine 0.071 0.128 Rapini
Valine 0.062 0.153 Rapini
Histidine 0.034 0.066 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.