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Rapini vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Differences between rapini and sweet potato leaves

  • Rapini has more iron and vitamin C, while sweet potato leaves have more vitamin K, vitamin A, vitamin B2, magnesium, fiber, and potassium.
  • Sweet potato leaves' daily need coverage for vitamin K is 65% higher.
  • Sweet potato leaves contain 2 times less iron than rapini. Rapini contains 2.14mg of iron, while sweet potato leaves contain 0.97mg.

The food types used in this comparison are Broccoli raab, raw and Sweet potato leaves, raw.

Infographic

Rapini vs Sweet potato leaves 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.
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CalciumCalcium +38.5%
Contains more IronIron +120.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +159.2%
Contains more PhosphorusPhosphorus +11%
Contains less SodiumSodium -81.8%
~equal in Selenium ~0.9µg

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
5
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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +83.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +44.3%
Contains more Vitamin B2Vitamin B2 +167.4%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +34.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.156mg
~equal in Vitamin B3 ~1.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Sweet potato leaves DV% diff.
Vitamin K 224µg 302.2µg 65%
Folate 83µg 21%
Manganese 0.395mg 17%
Vitamin B2 0.129mg 0.345mg 17%
Iron 2.14mg 0.97mg 15%
Magnesium 22mg 70mg 11%
Vitamin E 1.62mg 11%
Vitamin C 20.2mg 11mg 10%
Fiber 2.7g 5.3g 10%
Potassium 196mg 508mg 9%
Zinc 0.77mg 7%
Vitamin A 131µg 189µg 6%
Copper 0.042mg 5%
Calcium 108mg 78mg 3%
Choline 18.3mg 3%
Carbs 2.85g 8.82g 2%
Vitamin B5 0.322mg 0.225mg 2%
Calories 22kcal 42kcal 1%
Vitamin B6 0.171mg 0.19mg 1%
Polyunsaturated fat 0.13g 0.228g 1%
Vitamin B3 1.221mg 1.13mg 1%
Vitamin B1 0.162mg 0.156mg 1%
Protein 3.17g 2.49g 1%
Sodium 33mg 6mg 1%
Phosphorus 73mg 81mg 1%
Fats 0.49g 0.51g 0%
Net carbs 0.15g 3.52g N/A
Sugar 0.38g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.05g 0.111g 0%
Monounsaturated fat 0.026g 0.02g 0%
Tryptophan 0.043mg 0.035mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0.228mg 0%
Methionine 0.048mg 0.086mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +209.5%
Contains more OtherOther +45.7%
~equal in Fats ~0.51g
~equal in Water ~86.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +75.4%

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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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.