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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
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
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
