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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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +260%
Contains more Iron +250.8%
Contains more Phosphorus +55.3%
Contains less Sodium -40%
Contains more Zinc +156.7%
Contains more Magnesium +13.6%
Contains more Potassium +71.9%
Contains more Copper +259.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +260%
Contains more Iron +250.8%
Contains more Phosphorus +55.3%
Contains less Sodium -40%
Contains more Zinc +156.7%
Contains more Magnesium +13.6%
Contains more Potassium +71.9%
Contains more 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
Rapini
7
:
Contains more Vitamin E +523.1%
Contains more Vitamin C +741.7%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +119.2%
Contains more Folate +654.5%
Contains more Vitamin K +12344.4%
Contains more Vitamin A +441.1%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +22.2%
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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +523.1%
Contains more Vitamin C +741.7%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +119.2%
Contains more Folate +654.5%
Contains more Vitamin K +12344.4%
Contains more Vitamin A +441.1%
Contains more Vitamin B5 +148.4%
Contains more 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.
Rapini Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Sweet potato Opinion
Net carbs 0.15g 17.12g Sweet potato
Protein 3.17g 1.57g Rapini
Fats 0.49g 0.05g Rapini
Carbs 2.85g 20.12g Sweet potato
Calories 22kcal 86kcal Sweet potato
Starch g 12.65g Sweet potato
Fructose 0.17g 0.7g Sweet potato
Sugar 0.38g 4.18g Rapini
Fiber 2.7g 3g Sweet potato
Calcium 108mg 30mg Rapini
Iron 2.14mg 0.61mg Rapini
Magnesium 22mg 25mg Sweet potato
Phosphorus 73mg 47mg Rapini
Potassium 196mg 337mg Sweet potato
Sodium 33mg 55mg Rapini
Zinc 0.77mg 0.3mg Rapini
Copper 0.042mg 0.151mg Sweet potato
Vitamin A 2622IU 14187IU Sweet potato
Vitamin E 1.62mg 0.26mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 2.4mg Rapini
Vitamin B1 0.162mg 0.078mg Rapini
Vitamin B2 0.129mg 0.061mg Rapini
Vitamin B3 1.221mg 0.557mg Rapini
Vitamin B5 0.322mg 0.8mg Sweet potato
Vitamin B6 0.171mg 0.209mg Sweet potato
Folate 83µg 11µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 1.8µg Rapini
Tryptophan 0.043mg 0.031mg Rapini
Threonine 0.106mg 0.083mg Rapini
Isoleucine 0.104mg 0.055mg Rapini
Leucine 0.17mg 0.092mg Rapini
Lysine 0.198mg 0.066mg Rapini
Methionine 0.048mg 0.029mg Rapini
Phenylalanine 0.128mg 0.089mg Rapini
Valine 0.153mg 0.086mg Rapini
Histidine 0.066mg 0.031mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.018g Sweet potato
Monounsaturated Fat 0.026g 0.001g Rapini
Polyunsaturated fat 0.13g 0.014g 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

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
Rapini
85
Sweet potato
Mineral Summary Score
27
Rapini
21
Sweet potato

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%
Rapini
9%
Sweet potato
Carbohydrates
3%
Rapini
20%
Sweet potato
Fats
2%
Rapini
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.032g)
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 - 3.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.