Rapini vs Sweet potato - In-Depth Nutrition Comparison
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Summary of differences between Rapini and Sweet potato
- Rapini has more Vitamin K, Vitamin C, Iron, Folate, Vitamin E , Calcium, and Vitamin B1, however Sweet potato is higher in Vitamin A RAE, Copper, and Vitamin B5.
- Rapini covers your daily need of Vitamin K 185% more than Sweet potato.
- Rapini has 8 times more Vitamin C than Sweet potato. While Rapini has 20.2mg of Vitamin C, Sweet potato has only 2.4mg.
These are the specific foods used in this comparison Broccoli raab, raw and Sweet potato, raw, unprepared.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+260%
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Iron
+250.8%
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Phosphorus
+55.3%
Contains
less
Sodium
-40%
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Zinc
+156.7%
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Magnesium
+13.6%
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Potassium
+71.9%
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Copper
+259.5%
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Calcium
+260%
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Iron
+250.8%
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Phosphorus
+55.3%
Contains
less
Sodium
-40%
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Zinc
+156.7%
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Magnesium
+13.6%
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Potassium
+71.9%
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Copper
+259.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin E
+523.1%
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Vitamin C
+741.7%
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Vitamin B1
+107.7%
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Vitamin B2
+111.5%
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Vitamin B3
+119.2%
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Folate
+654.5%
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Vitamin K
+12344.4%
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Vitamin A
+441.1%
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Vitamin B5
+148.4%
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Vitamin B6
+22.2%
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Vitamin E
+523.1%
Contains
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Vitamin C
+741.7%
Contains
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Vitamin B1
+107.7%
Contains
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Vitamin B2
+111.5%
Contains
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Vitamin B3
+119.2%
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Folate
+654.5%
Contains
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Vitamin K
+12344.4%
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Vitamin A
+441.1%
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Vitamin B5
+148.4%
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Vitamin B6
+22.2%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.15g | 17.12g |
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| Protein | 3.17g | 1.57g |
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| Fats | 0.49g | 0.05g |
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| Carbs | 2.85g | 20.12g |
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| Calories | 22kcal | 86kcal |
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| Starch | g | 12.65g |
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| Fructose | 0.17g | 0.7g |
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| Sugar | 0.38g | 4.18g |
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| Fiber | 2.7g | 3g |
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| Calcium | 108mg | 30mg |
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| Iron | 2.14mg | 0.61mg |
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| Magnesium | 22mg | 25mg |
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| Phosphorus | 73mg | 47mg |
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| Potassium | 196mg | 337mg |
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| Sodium | 33mg | 55mg |
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| Zinc | 0.77mg | 0.3mg |
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| Copper | 0.042mg | 0.151mg |
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| Vitamin A | 2622IU | 14187IU |
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| Vitamin E | 1.62mg | 0.26mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 20.2mg | 2.4mg |
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| Vitamin B1 | 0.162mg | 0.078mg |
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| Vitamin B2 | 0.129mg | 0.061mg |
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| Vitamin B3 | 1.221mg | 0.557mg |
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| Vitamin B5 | 0.322mg | 0.8mg |
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| Vitamin B6 | 0.171mg | 0.209mg |
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| Folate | 83µg | 11µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 224µg | 1.8µg |
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| Tryptophan | 0.043mg | 0.031mg |
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| Threonine | 0.106mg | 0.083mg |
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| Isoleucine | 0.104mg | 0.055mg |
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| Leucine | 0.17mg | 0.092mg |
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| Lysine | 0.198mg | 0.066mg |
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| Methionine | 0.048mg | 0.029mg |
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| Phenylalanine | 0.128mg | 0.089mg |
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| Valine | 0.153mg | 0.086mg |
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| Histidine | 0.066mg | 0.031mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.05g | 0.018g |
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| Monounsaturated Fat | 0.026g | 0.001g |
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| Polyunsaturated fat | 0.13g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
85
Mineral Summary Score
27
21
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
9%
Carbohydrates
3%
20%
Fats
2%
0%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.