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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 E , Calcium, Manganese, and Vitamin B2, while Potato is higher in Vitamin A, Vitamin B6, and Copper.
  • Rapini covers your daily need of Vitamin K 185% more than Potato.
  • Rapini contains 162 times more Vitamin E than Potato. Rapini contains 1.62mg of Vitamin E , while Potato contains 0.01mg.

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

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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 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
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
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 Vitamin K +11100%
Contains more Folate +453.3%
Contains more Vitamin B6 +74.3%
Equal in Vitamin C - 19.7
Equal in Vitamin B5 - 0.295
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
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 Folate +453.3%
Contains more Vitamin B6 +74.3%
Equal in Vitamin C - 19.7
Equal in Vitamin B5 - 0.295

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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
Net carbs 0.15000000596046448 15.390000343322754 Potato
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
Sugar 0.38 0.82 Rapini
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
Folate 83 15 Rapini
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
Fructose 0.17 0.26 Potato

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.