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Rapini vs Potato - In-Depth Nutrition Comparison

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How are Rapini and Potato different?

  • Rapini is richer in Vitamin K, Folate, Iron, Vitamin A RAE, Vitamin E , Calcium, Manganese, and Vitamin B2, while Potato is higher in Vitamin B6, and Copper.
  • Rapini covers your daily need of Vitamin K 185% more than Potato.
  • Rapini contains 10000000 times more Vitamin A RAE than Potato. Rapini contains 131µg of Vitamin A RAE, while Potato contains 0µg.

Broccoli raab, raw and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Rapini vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
4
Potato
Contains more Calcium +800%
Contains more Iron +164.2%
Contains more Phosphorus +28.1%
Contains more Zinc +156.7%
Contains more Potassium +116.8%
Contains less Sodium -81.8%
Contains more Copper +161.9%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +800%
Contains more Iron +164.2%
Contains more Phosphorus +28.1%
Contains more Zinc +156.7%
Contains more Potassium +116.8%
Contains less Sodium -81.8%
Contains more Copper +161.9%
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
9
:
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 Folate +453.3%
Contains more Vitamin K +11100%
Contains more Vitamin B6 +74.3%
Equal in Vitamin C - 19.7
Equal in Vitamin B5 - 0.295
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 Folate +453.3%
Contains more Vitamin K +11100%
Contains more Vitamin B6 +74.3%
Equal in Vitamin C - 19.7
Equal in Vitamin B5 - 0.295

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Potato
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Rapini Potato Opinion
Net carbs 0.15g 15.39g Potato
Protein 3.17g 2.05g Rapini
Fats 0.49g 0.09g Rapini
Carbs 2.85g 17.49g Potato
Calories 22kcal 77kcal Potato
Starch g 15.29g Potato
Fructose 0.17g 0.26g Potato
Sugar 0.38g 0.82g Rapini
Fiber 2.7g 2.1g Rapini
Calcium 108mg 12mg Rapini
Iron 2.14mg 0.81mg Rapini
Magnesium 22mg 23mg Potato
Phosphorus 73mg 57mg Rapini
Potassium 196mg 425mg Potato
Sodium 33mg 6mg Potato
Zinc 0.77mg 0.3mg Rapini
Copper 0.042mg 0.11mg Potato
Vitamin A 2622IU 2IU Rapini
Vitamin E 1.62mg 0.01mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 19.7mg Rapini
Vitamin B1 0.162mg 0.081mg Rapini
Vitamin B2 0.129mg 0.032mg Rapini
Vitamin B3 1.221mg 1.061mg Rapini
Vitamin B5 0.322mg 0.295mg Rapini
Vitamin B6 0.171mg 0.298mg Potato
Folate 83µg 15µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 2µg Rapini
Tryptophan 0.043mg 0.021mg Rapini
Threonine 0.106mg 0.067mg Rapini
Isoleucine 0.104mg 0.066mg Rapini
Leucine 0.17mg 0.098mg Rapini
Lysine 0.198mg 0.107mg Rapini
Methionine 0.048mg 0.032mg Rapini
Phenylalanine 0.128mg 0.081mg Rapini
Valine 0.153mg 0.103mg Rapini
Histidine 0.066mg 0.035mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.025g Potato
Monounsaturated Fat 0.026g 0.002g Rapini
Polyunsaturated fat 0.13g 0.042g Rapini

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
18
Potato
Mineral Summary Score
27
Rapini
20
Potato

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 food.
Protein
19%
Rapini
12%
Potato
Carbohydrates
3%
Rapini
17%
Potato
Fats
2%
Rapini
0%
Potato

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.44g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 54)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.