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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" charts 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 Manganese +53.1%
Contains more Selenium +66.7%
Contains more Magnesium +13.6%
Contains more Potassium +71.9%
Contains more Copper +259.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
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 Manganese +53.1%
Contains more Selenium +66.7%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +101.9%
Contains more Fats +880%
Contains more Water +19.8%
Contains more Carbs +606%
Equal in Other - 0.98
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +101.9%
Contains more Fats +880%
Contains more Water +19.8%
Contains more Carbs +606%
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +828.6%
Contains less Saturated Fat -64%
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +828.6%
Contains less Saturated Fat -64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +2190.9%
Contains more Glucose +860%
Contains more Fructose +311.8%
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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2190.9%
Contains more Glucose +860%
Contains more Fructose +311.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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
Manganese 0.395mg 0.258mg Rapini
Selenium 1µg 0.6µg Rapini
Vitamin A 2622IU 14187IU Sweet potato
Vitamin A RAE 131µg 709µg Sweet potato
Vitamin E 1.62mg 0.26mg Rapini
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 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
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
86%
Rapini
85%
Sweet potato
Minerals Daily Need Coverage Score
27%
Rapini
20%
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

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/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.