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Rapini vs Yam - In-Depth Nutrition Comparison

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What are the differences between Rapini and Yam?

  • Rapini is higher in Vitamin K, Iron, Folate, Vitamin A, Calcium, Vitamin E and Vitamin B2, yet Yam is higher in Potassium, Copper and Vitamin B6.
  • Rapini's daily need coverage for Vitamin K is 185% more.
  • Rapini has 19 times more Vitamin A than Yam. While Rapini has 131µg of Vitamin A, Yam has only 7µg.

We used Broccoli raab, raw and Yam, raw types in this article.

Infographic

Rapini vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
5
:
3
Yam
Contains more Iron +296.3%
Contains more Calcium +535.3%
Contains more Zinc +220.8%
Contains more Phosphorus +32.7%
Contains more Potassium +316.3%
Contains more Copper +323.8%
Contains less Sodium -72.7%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +296.3%
Contains more Calcium +535.3%
Contains more Zinc +220.8%
Contains more Phosphorus +32.7%
Contains more Potassium +316.3%
Contains more Copper +323.8%
Contains less Sodium -72.7%
Equal in Magnesium - 21

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
9
:
1
Yam
Contains more Vitamin C +18.1%
Contains more Vitamin A +1800%
Contains more Vitamin E +362.9%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +121.2%
Contains more Vitamin K +9639.1%
Contains more Folate +260.9%
Contains more Vitamin B6 +71.3%
Equal in Vitamin B5 - 0.314
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +18.1%
Contains more Vitamin A +1800%
Contains more Vitamin E +362.9%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +121.2%
Contains more Vitamin K +9639.1%
Contains more Folate +260.9%
Contains more Vitamin B6 +71.3%
Equal in Vitamin B5 - 0.314

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
86
Rapini
19
Yam
Mineral Summary Score
27
Rapini
25
Yam

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 the food
Protein
19%
Rapini
9%
Yam
Carbohydrates
3%
Rapini
28%
Yam
Fats
2%
Rapini
1%
Yam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rapini Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food contains less Sugars?
Rapini
Rapini contains less Sugars (difference - 0.12g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Yam Opinion
Calories 22 118 Yam
Protein 3.17 1.53 Rapini
Fats 0.49 0.17 Rapini
Vitamin C 20.2 17.1 Rapini
Carbs 2.85 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.54 Rapini
Calcium 108 17 Rapini
Potassium 196 816 Yam
Magnesium 22 21 Rapini
Sugars 0.38 0.5 Rapini
Fiber 2.7 4.1 Yam
Copper 0.042 0.178 Yam
Zinc 0.77 0.24 Rapini
Starch
Phosphorus 73 55 Rapini
Sodium 33 9 Yam
Vitamin A 2622 138 Rapini
Vitamin E 1.62 0.35 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.112 Rapini
Vitamin B2 0.129 0.032 Rapini
Vitamin B3 1.221 0.552 Rapini
Vitamin B5 0.322 0.314 Rapini
Vitamin B6 0.171 0.293 Yam
Vitamin B12 0 0
Vitamin K 224 2.3 Rapini
Folate 83 23 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.037 Yam
Monounsaturated Fat 0.026 0.006 Rapini
Polyunsaturated fat 0.13 0.076 Rapini
Tryptophan 0.043 0.012 Rapini
Threonine 0.106 0.054 Rapini
Isoleucine 0.104 0.052 Rapini
Leucine 0.17 0.096 Rapini
Lysine 0.198 0.059 Rapini
Methionine 0.048 0.021 Rapini
Phenylalanine 0.128 0.071 Rapini
Valine 0.153 0.062 Rapini
Histidine 0.066 0.034 Rapini
Fructose 0.17 Rapini

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 of 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.