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Rapini vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between rapini and sweet potatoes

  • Rapini is richer in vitamin K, folate, iron, calcium, and vitamin E, yet sweet potatoes are richer in vitamin A, copper, vitamin B5, vitamin B6, and potassium.
  • Daily need coverage for vitamin A for sweet potatoes is 332% higher.
  • Rapini contains 97 times more vitamin K than sweet potatoes. Rapini contains 224µg of vitamin K, while sweet potatoes contain 2.3µg.
  • Rapini has a lower glycemic index than sweet potatoes.

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.
Rapini
5
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +184.2%
Contains more IronIron +210.1%
Contains more ZincZinc +140.6%
Contains more PhosphorusPhosphorus +35.2%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +22.7%
Contains more PotassiumPotassium +142.3%
Contains more CopperCopper +283.3%
Contains more ManganeseManganese +25.8%
~equal in Sodium ~36mg

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
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin EVitamin E +128.2%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin KVitamin K +9639.1%
Contains more FolateFolate +1283.3%
Contains more CholineCholine +39.7%
Contains more Vitamin AVitamin A +633.6%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +67.3%
~equal in Vitamin C ~19.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Sweet potato DV% diff.
Vitamin K 224µg 2.3µg 185%
Vitamin A 131µg 961µg 92%
Folate 83µg 6µg 19%
Iron 2.14mg 0.69mg 18%
Copper 0.042mg 0.161mg 13%
Vitamin B5 0.322mg 0.884mg 11%
Vitamin B6 0.171mg 0.286mg 9%
Potassium 196mg 475mg 8%
Calcium 108mg 38mg 7%
Carbs 2.85g 20.71g 6%
Vitamin E 1.62mg 0.71mg 6%
Vitamin B1 0.162mg 0.107mg 5%
Manganese 0.395mg 0.497mg 4%
Zinc 0.77mg 0.32mg 4%
Calories 22kcal 90kcal 3%
Phosphorus 73mg 54mg 3%
Starch 7.05g 3%
Vitamin B3 1.221mg 1.487mg 2%
Fiber 2.7g 3.3g 2%
Protein 3.17g 2.01g 2%
Vitamin B2 0.129mg 0.106mg 2%
Fats 0.49g 0.15g 1%
Vitamin C 20.2mg 19.6mg 1%
Choline 18.3mg 13.1mg 1%
Magnesium 22mg 27mg 1%
Selenium 1µg 0.2µg 1%
Net carbs 0.15g 17.41g N/A
Sugar 0.38g 6.48g N/A
Sodium 33mg 36mg 0%
Saturated fat 0.05g 0.052g 0%
Monounsaturated fat 0.026g 0.002g 0%
Polyunsaturated fat 0.13g 0.092g 0%
Tryptophan 0.043mg 0.04mg 0%
Threonine 0.106mg 0.107mg 0%
Isoleucine 0.104mg 0.07mg 0%
Leucine 0.17mg 0.118mg 0%
Lysine 0.198mg 0.084mg 0%
Methionine 0.048mg 0.037mg 0%
Phenylalanine 0.128mg 0.114mg 0%
Valine 0.153mg 0.11mg 0%
Histidine 0.066mg 0.039mg 0%
Fructose 0.17g 0.5g 0%

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
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 ProteinProtein +57.7%
Contains more FatsFats +226.7%
Contains more WaterWater +22.1%
Contains more CarbsCarbs +626.7%
Contains more OtherOther +43.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
3
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +41.3%
~equal in Saturated fat ~0.052g

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
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 StarchStarch +∞%
Contains more SucroseSucrose +1972.7%
Contains more GlucoseGlucose +470%
Contains more FructoseFructose +194.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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.