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Rapini vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Rapini and Sweet potato

  • Rapini is richer in Vitamin K, Folate, Iron, Calcium, and Vitamin E , yet Sweet potato is richer in Vitamin A RAE, Copper, Vitamin B5, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin K from Rapini is 185% higher.
  • Rapini contains 14 times more Folate than Sweet potato. Rapini contains 83µg of Folate, while Sweet potato contains 6µg.

Food types used in this article are Broccoli raab, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Rapini vs Sweet 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.
Contains more Calcium +184.2%
Contains more Iron +210.1%
Contains more Phosphorus +35.2%
Contains more Zinc +140.6%
Contains more Selenium +400%
Contains more Magnesium +22.7%
Contains more Potassium +142.3%
Contains more Copper +283.3%
Contains more Manganese +25.8%
Equal in Sodium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +184.2%
Contains more Iron +210.1%
Contains more Phosphorus +35.2%
Contains more Zinc +140.6%
Contains more Selenium +400%
Contains more Magnesium +22.7%
Contains more Potassium +142.3%
Contains more Copper +283.3%
Contains more Manganese +25.8%
Equal in Sodium - 36

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 E +128.2%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +21.7%
Contains more Folate +1283.3%
Contains more Vitamin K +9639.1%
Contains more Vitamin A +633%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +67.3%
Equal in Vitamin C - 19.6
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +128.2%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +21.7%
Contains more Folate +1283.3%
Contains more Vitamin K +9639.1%
Contains more Vitamin A +633%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +67.3%
Equal in Vitamin C - 19.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +57.7%
Contains more Fats +226.7%
Contains more Water +22.1%
Contains more Carbs +626.7%
Contains more Other +43.6%
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +57.7%
Contains more Fats +226.7%
Contains more Water +22.1%
Contains more Carbs +626.7%
Contains more Other +43.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +41.3%
Equal in Saturated Fat - 0.052
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +41.3%
Equal in Saturated Fat - 0.052

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +1972.7%
Contains more Glucose +470%
Contains more Fructose +194.1%
Contains more Maltose +∞%
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
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1972.7%
Contains more Glucose +470%
Contains more Fructose +194.1%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Sweet potato Opinion
Net carbs 0.15g 17.41g Sweet potato
Protein 3.17g 2.01g Rapini
Fats 0.49g 0.15g Rapini
Carbs 2.85g 20.71g Sweet potato
Calories 22kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.17g 0.5g Sweet potato
Sugar 0.38g 6.48g Rapini
Fiber 2.7g 3.3g Sweet potato
Calcium 108mg 38mg Rapini
Iron 2.14mg 0.69mg Rapini
Magnesium 22mg 27mg Sweet potato
Phosphorus 73mg 54mg Rapini
Potassium 196mg 475mg Sweet potato
Sodium 33mg 36mg Rapini
Zinc 0.77mg 0.32mg Rapini
Copper 0.042mg 0.161mg Sweet potato
Manganese 0.395mg 0.497mg Sweet potato
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 19218IU Sweet potato
Vitamin A RAE 131µg 961µg Sweet potato
Vitamin E 1.62mg 0.71mg Rapini
Vitamin C 20.2mg 19.6mg Rapini
Vitamin B1 0.162mg 0.107mg Rapini
Vitamin B2 0.129mg 0.106mg Rapini
Vitamin B3 1.221mg 1.487mg Sweet potato
Vitamin B5 0.322mg 0.884mg Sweet potato
Vitamin B6 0.171mg 0.286mg Sweet potato
Folate 83µg 6µg Rapini
Vitamin K 224µg 2.3µg Rapini
Tryptophan 0.043mg 0.04mg Rapini
Threonine 0.106mg 0.107mg Sweet potato
Isoleucine 0.104mg 0.07mg Rapini
Leucine 0.17mg 0.118mg Rapini
Lysine 0.198mg 0.084mg Rapini
Methionine 0.048mg 0.037mg Rapini
Phenylalanine 0.128mg 0.114mg Rapini
Valine 0.153mg 0.11mg Rapini
Histidine 0.066mg 0.039mg Rapini
Saturated Fat 0.05g 0.052g Rapini
Monounsaturated Fat 0.026g 0.002g Rapini
Polyunsaturated fat 0.13g 0.092g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
120%
Sweet potato
Minerals Daily Need Coverage Score
27%
Rapini
25%
Sweet potato

Comparison summary

Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.