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  6. Rapini vs. Potato

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.

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
Rapini
6
:
4
Potato
Potato
Contains more Calcium +800%
Contains more Iron +164.2%
Contains more Phosphorus +28.1%
Contains more Zinc +156.7%
Contains more Manganese +97.5%
Contains more Selenium +150%
Contains more Potassium +116.8%
Contains less Sodium -81.8%
Contains more Copper +161.9%
Equal in Magnesium - 23
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +800%
Contains more Iron +164.2%
Contains more Phosphorus +28.1%
Contains more Zinc +156.7%
Contains more Manganese +97.5%
Contains more Selenium +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
Rapini
9
:
1
Potato
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
Rapini
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%
Potato
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Potato
Potato
Contains more Protein +54.6%
Contains more Fats +444.4%
Contains more Water +16.8%
Contains more Carbs +513.7%
Contains more Other +19.1%
Rapini
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% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +54.6%
Contains more Fats +444.4%
Contains more Water +16.8%
Contains more Carbs +513.7%
Contains more Other +19.1%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
0
:
4
Potato
Potato
Contains more Starch +∞%
Contains more Sucrose +54.5%
Contains more Glucose +210%
Contains more Fructose +52.9%
Rapini
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
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 Starch +∞%
Contains more Sucrose +54.5%
Contains more Glucose +210%
Contains more Fructose +52.9%

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 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 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
Manganese 0.395mg 0.2mg Rapini
Selenium 1µg 0.4µg Rapini
Vitamin A 2622IU 2IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.01mg Rapini
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 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
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

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
86%
Rapini
18%
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.