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Rapini vs. Potato flour — In-Depth Nutrition Comparison

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How are Rapini and Potato flour different?

  • Rapini is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Folate, however, Potato flour is richer in Vitamin B6, Potassium, Copper, Vitamin B3, Phosphorus, and Fiber.
  • Daily need coverage for Vitamin K from Rapini is 187% higher.

Broccoli raab, raw and Potato flour are the varieties used in this article.

Infographic

Rapini vs Potato flour 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.
Contains more Calcium +66.2%
Contains more Iron +55.1%
Contains less Sodium -40%
Contains more Zinc +42.6%
Contains more Manganese +26.2%
Contains more Magnesium +195.5%
Contains more Phosphorus +130.1%
Contains more Potassium +410.7%
Contains more Copper +369%
Equal in Selenium - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 80% 16% 31% 17% 4.3% 21% 14% 52% 5.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 46% 72% 88% 7.2% 15% 66% 41% 6%
Contains more Calcium +66.2%
Contains more Iron +55.1%
Contains less Sodium -40%
Contains more Zinc +42.6%
Contains more Manganese +26.2%
Contains more Magnesium +195.5%
Contains more Phosphorus +130.1%
Contains more Potassium +410.7%
Contains more Copper +369%
Equal in Selenium - 1.1

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +548%
Contains more Vitamin C +431.6%
Contains more Vitamin B2 +152.9%
Contains more Folate +232%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B3 +187.2%
Contains more Vitamin B5 +47.2%
Contains more Vitamin B6 +349.7%
Contains more Choline +115.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 157% 32% 0% 67% 41% 30% 23% 19% 39% 62% 0% 10% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 13% 57% 12% 66% 28% 177% 19% 0% 22% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +548%
Contains more Vitamin C +431.6%
Contains more Vitamin B2 +152.9%
Contains more Folate +232%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B3 +187.2%
Contains more Vitamin B5 +47.2%
Contains more Vitamin B6 +349.7%
Contains more Choline +115.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +44.1%
Contains more Water +1319.5%
Contains more Protein +117.7%
Contains more Carbs +2815.8%
Contains more Other +234%
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +44.1%
Contains more Water +1319.5%
Contains more Protein +117.7%
Contains more Carbs +2815.8%
Contains more Other +234%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +15.4%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +15.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Potato flour Opinion
Net carbs 0.15g 77.2g Potato flour
Protein 3.17g 6.9g Potato flour
Fats 0.49g 0.34g Rapini
Carbs 2.85g 83.1g Potato flour
Calories 22kcal 357kcal Potato flour
Fructose 0.17g Rapini
Sugar 0.38g 3.52g Rapini
Fiber 2.7g 5.9g Potato flour
Calcium 108mg 65mg Rapini
Iron 2.14mg 1.38mg Rapini
Magnesium 22mg 65mg Potato flour
Phosphorus 73mg 168mg Potato flour
Potassium 196mg 1001mg Potato flour
Sodium 33mg 55mg Rapini
Zinc 0.77mg 0.54mg Rapini
Copper 0.042mg 0.197mg Potato flour
Manganese 0.395mg 0.313mg Rapini
Selenium 1µg 1.1µg Potato flour
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.25mg Rapini
Vitamin C 20.2mg 3.8mg Rapini
Vitamin B1 0.162mg 0.228mg Potato flour
Vitamin B2 0.129mg 0.051mg Rapini
Vitamin B3 1.221mg 3.507mg Potato flour
Vitamin B5 0.322mg 0.474mg Potato flour
Vitamin B6 0.171mg 0.769mg Potato flour
Folate 83µg 25µg Rapini
Choline 18.3mg 39.5mg Potato flour
Vitamin K 224µg 0µg Rapini
Tryptophan 0.043mg 0.115mg Potato flour
Threonine 0.106mg 0.28mg Potato flour
Isoleucine 0.104mg 0.299mg Potato flour
Leucine 0.17mg 0.425mg Potato flour
Lysine 0.198mg 0.413mg Potato flour
Methionine 0.048mg 0.107mg Potato flour
Phenylalanine 0.128mg 0.316mg Potato flour
Valine 0.153mg 0.356mg Potato flour
Histidine 0.066mg 0.166mg Potato flour
Saturated Fat 0.05g 0.09g Rapini
Monounsaturated Fat 0.026g 0.008g Rapini
Polyunsaturated fat 0.13g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
80%
Rapini
31%
Potato flour
Minerals Daily Need Coverage Score
27%
Rapini
41%
Potato flour

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.4)
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.
Which food is richer in vitamins?
?
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

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.