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Rapini vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between rapini and mashed potato

  • Rapini is higher than mashed potato in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, calcium, and vitamin B2.
  • Rapini covers your daily vitamin K needs 182% more than mashed potato.
  • The amount of sodium in rapini is lower.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Broccoli raab, raw and Fast foods, potato, mashed.

Infographic

Rapini vs Mashed potato 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
9
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +500%
Contains more IronIron +590.3%
Contains more CopperCopper +20%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +23.7%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +303.1%
Contains more SeleniumSelenium +25%
Contains more PotassiumPotassium +45.9%

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.
Rapini
11
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%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +204.7%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B1Vitamin B1 +980%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin KVitamin K +3696.6%
Contains more FolateFolate +822.2%
Contains more CholineCholine +36.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +92.1%
Contains more WaterWater +16.2%
Contains more FatsFats +475.5%
Contains more CarbsCarbs +414%
Contains more OtherOther +34%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +2669.2%
Contains more Poly. FatPolyunsaturated fat +932.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
1
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +17.6%
~equal in Sucrose ~0.1g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Mashed potato DV% diff.
Vitamin K 224µg 5.9µg 182%
Iron 2.14mg 0.31mg 23%
Vitamin C 20.2mg 0mg 22%
Folate 83µg 9µg 19%
Manganese 0.395mg 0.098mg 13%
Sodium 33mg 306mg 12%
Vitamin B1 0.162mg 0.015mg 12%
Vitamin A 131µg 43µg 10%
Vitamin B2 0.129mg 0.015mg 9%
Calcium 108mg 18mg 9%
Polyunsaturated fat 0.13g 1.342g 8%
Vitamin E 1.62mg 0.42mg 8%
Vitamin B5 0.322mg 6%
Fiber 2.7g 1.3g 6%
Zinc 0.77mg 0.22mg 5%
Starch 12.1g 5%
Vitamin B6 0.171mg 0.12mg 4%
Carbs 2.85g 14.65g 4%
Fats 0.49g 2.82g 4%
Protein 3.17g 1.65g 3%
Vitamin B12 0µg 0.07µg 3%
Calories 22kcal 89kcal 3%
Potassium 196mg 286mg 3%
Phosphorus 73mg 59mg 2%
Magnesium 22mg 15mg 2%
Saturated fat 0.05g 0.577g 2%
Monounsaturated fat 0.026g 0.72g 2%
Vitamin B3 1.221mg 1.08mg 1%
Copper 0.042mg 0.035mg 1%
Choline 18.3mg 13.4mg 1%
Net carbs 0.15g 13.35g N/A
Sugar 0.38g 0.5g N/A
Selenium 1µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Rapini
9%
Mashed potato
Minerals Daily Need Coverage Score
27%
Rapini
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.527g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 55)
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 is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.