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Rapini vs. Potato — In-Depth Nutrition Comparison

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How are rapini and potatoes different?

  • Rapini is richer in vitamin K, vitamin A, folate, iron, vitamin E, calcium, manganese, and vitamin B2, while potatoes are higher in vitamin B6 and copper.
  • Rapini covers your daily need for vitamin K, 185% more than potatoes.
  • Rapini contains 1311 times more vitamin A than potatoes. Rapini contains 2622IU of vitamin A, while potatoes contain 2IU.
  • Potatoes have a higher glycemic index (86) than rapini (32).

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

Infographic

Rapini vs Potato infographic
Infographic link

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
6
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%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +800%
Contains more IronIron +164.2%
Contains more ZincZinc +156.7%
Contains more PhosphorusPhosphorus +28.1%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +116.8%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -81.8%
~equal in Magnesium ~23mg

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
8
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%
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +453.3%
Contains more CholineCholine +51.2%
Contains more Vitamin B6Vitamin B6 +74.3%
~equal in Vitamin C ~19.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +54.6%
Contains more FatsFats +444.4%
Contains more WaterWater +16.8%
Contains more CarbsCarbs +513.7%
Contains more OtherOther +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +209.5%
Contains less Sat. FatSaturated fat -50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
0
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
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +54.5%
Contains more GlucoseGlucose +210%
Contains more FructoseFructose +52.9%
~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 Potato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Potato DV% diff.
Vitamin K 224µg 2µg 185%
Folate 83µg 15µg 17%
Iron 2.14mg 0.81mg 17%
Vitamin A 131µg 0µg 15%
Vitamin E 1.62mg 0.01mg 11%
Vitamin B6 0.171mg 0.298mg 10%
Calcium 108mg 12mg 10%
Manganese 0.395mg 0.2mg 8%
Copper 0.042mg 0.11mg 8%
Vitamin B1 0.162mg 0.081mg 7%
Vitamin B2 0.129mg 0.032mg 7%
Potassium 196mg 425mg 7%
Starch 15.29g 6%
Carbs 2.85g 17.49g 5%
Zinc 0.77mg 0.3mg 4%
Calories 22kcal 77kcal 3%
Fiber 2.7g 2.1g 2%
Protein 3.17g 2.05g 2%
Phosphorus 73mg 57mg 2%
Sodium 33mg 6mg 1%
Polyunsaturated fat 0.13g 0.042g 1%
Selenium 1µg 0.4µg 1%
Vitamin B3 1.221mg 1.061mg 1%
Vitamin B5 0.322mg 0.295mg 1%
Vitamin C 20.2mg 19.7mg 1%
Fats 0.49g 0.09g 1%
Choline 18.3mg 12.1mg 1%
Net carbs 0.15g 15.39g N/A
Magnesium 22mg 23mg 0%
Sugar 0.38g 0.82g N/A
Saturated fat 0.05g 0.025g 0%
Monounsaturated fat 0.026g 0.002g 0%
Tryptophan 0.043mg 0.021mg 0%
Threonine 0.106mg 0.067mg 0%
Isoleucine 0.104mg 0.066mg 0%
Leucine 0.17mg 0.098mg 0%
Lysine 0.198mg 0.107mg 0%
Methionine 0.048mg 0.032mg 0%
Phenylalanine 0.128mg 0.081mg 0%
Valine 0.153mg 0.103mg 0%
Histidine 0.066mg 0.035mg 0%
Fructose 0.17g 0.26g 0%

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

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
17%
Potato
Minerals Daily Need Coverage Score
27%
Rapini
19%
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 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 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)

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 - 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.