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Rapini vs. Potato pancake — In-Depth Nutrition Comparison

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How are rapini and potato pancake different?

  • Rapini is richer in vitamin K and vitamin A, while potato pancake is higher in vitamin B6, copper, selenium, potassium, and vitamin B12.
  • Rapini covers your daily need for vitamin K, 184% more than potato pancake.
  • Rapini contains 23 times more vitamin A than potato pancake. Rapini contains 2622IU of vitamin A, while potato pancake contains 113IU.
  • Rapini is lower in sodium.

Broccoli raab, raw and Potato pancakes types were used in this article.

Infographic

Rapini vs Potato pancake 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more CalciumCalcium +237.5%
Contains more IronIron +28.1%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +51.9%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +217.3%
Contains more CopperCopper +328.6%
Contains more PhosphorusPhosphorus +75.3%
Contains more SeleniumSelenium +790%
~equal in Zinc ~0.7mg

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
4
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%
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin AVitamin A +309.4%
Contains more Vitamin EVitamin E +604.3%
Contains more Vitamin KVitamin K +8196.3%
Contains more FolateFolate +102.4%
Contains more Vitamin CVitamin C +36.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +162%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +305.5%
~equal in Vitamin B1 ~0.158mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +93.7%
Contains more ProteinProtein +91.8%
Contains more FatsFats +2912.2%
Contains more CarbsCarbs +875.8%
Contains more OtherOther +280.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +14246.2%
Contains more Poly. FatPolyunsaturated fat +5681.5%

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
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +254.5%
Contains more GlucoseGlucose +660%
Contains more FructoseFructose +229.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 pancake
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Potato pancake DV% diff.
Vitamin K 224µg 2.7µg 184%
Polyunsaturated fat 0.13g 7.516g 49%
Cholesterol 0mg 95mg 32%
Sodium 33mg 764mg 32%
Fats 0.49g 14.76g 22%
Vitamin B6 0.171mg 0.448mg 21%
Copper 0.042mg 0.18mg 15%
Selenium 1µg 8.9µg 14%
Potassium 196mg 622mg 13%
Calories 22kcal 268kcal 12%
Vitamin B12 0µg 0.29µg 12%
Folate 83µg 41µg 11%
Saturated fat 0.05g 2.496g 11%
Vitamin A 131µg 32µg 11%
Choline 18.3mg 74.2mg 10%
Vitamin B5 0.322mg 0.757mg 9%
Vitamin E 1.62mg 0.23mg 9%
Monounsaturated fat 0.026g 3.73g 9%
Starch 20.88g 9%
Calcium 108mg 32mg 8%
Vitamin C 20.2mg 27.6mg 8%
Carbs 2.85g 27.81g 8%
Phosphorus 73mg 128mg 8%
Protein 3.17g 6.08g 6%
Iron 2.14mg 1.67mg 6%
Manganese 0.395mg 0.26mg 6%
Vitamin B2 0.129mg 0.173mg 3%
Magnesium 22mg 36mg 3%
Vitamin B3 1.221mg 1.672mg 3%
Vitamin D 0µg 0.3µg 2%
Fiber 2.7g 3.3g 2%
Zinc 0.77mg 0.7mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 0.15g 24.51g N/A
Sugar 0.38g 1.79g N/A
Vitamin B1 0.162mg 0.158mg 0%
Tryptophan 0.043mg 0.087mg 0%
Threonine 0.106mg 0.24mg 0%
Isoleucine 0.104mg 0.28mg 0%
Leucine 0.17mg 0.442mg 0%
Lysine 0.198mg 0.389mg 0%
Methionine 0.048mg 0.137mg 0%
Phenylalanine 0.128mg 0.3mg 0%
Valine 0.153mg 0.369mg 0%
Histidine 0.066mg 0.141mg 0%
Fructose 0.17g 0.56g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
71%
Rapini
37%
Potato pancake
Minerals Daily Need Coverage Score
27%
Rapini
47%
Potato pancake

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 731mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.446g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.4)
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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.