Rapini vs. Yam — In-Depth Nutrition Comparison
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How are Rapini and Yam different?
- Rapini is richer in Vitamin K, Iron, Folate, Vitamin A, Calcium, Vitamin C, Vitamin E, and Vitamin B2, while Yam is higher in Potassium, and Copper.
- Rapini covers your daily need of Vitamin K 185% more than Yam.
- Rapini contains 22 times more Vitamin A than Yam. Rapini contains 131µg of Vitamin A, while Yam contains 6µg.
Broccoli raab, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.
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 MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +671.4% |
| Contains more IronIron | +311.5% |
| Contains more ZincZinc | +285% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more SeleniumSelenium | +42.9% |
| Contains more PotassiumPotassium | +241.8% |
| Contains more CopperCopper | +261.9% |
| Contains less SodiumSodium | -75.8% |
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 CVitamin C | +66.9% |
| Contains more Vitamin AVitamin A | +2049.2% |
| Contains more Vitamin EVitamin E | +376.5% |
| Contains more Vitamin B1Vitamin B1 | +70.5% |
| Contains more Vitamin B2Vitamin B2 | +360.7% |
| Contains more Vitamin B3Vitamin B3 | +121.2% |
| Contains more Vitamin KVitamin K | +9639.1% |
| Contains more FolateFolate | +418.8% |
| Contains more CholineCholine | +13% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +112.8% |
| Contains more FatsFats | +250% |
| Contains more WaterWater | +32% |
| Contains more OtherOther | +23.7% |
| Contains more CarbsCarbs | +864.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +420% |
| Contains more Poly. FatPolyunsaturated fat | +116.7% |
| Contains less Sat. FatSaturated Fat | -42% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 22kcal | 116kcal |
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| Protein | 3.17g | 1.49g |
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| Fats | 0.49g | 0.14g |
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| Vitamin C | 20.2mg | 12.1mg |
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| Net carbs | 0.15g | 23.58g |
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| Carbs | 2.85g | 27.48g |
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| Magnesium | 22mg | 18mg |
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| Calcium | 108mg | 14mg |
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| Potassium | 196mg | 670mg |
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| Iron | 2.14mg | 0.52mg |
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| Sugar | 0.38g | 0.49g |
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| Fiber | 2.7g | 3.9g |
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| Copper | 0.042mg | 0.152mg |
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| Zinc | 0.77mg | 0.2mg |
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| Phosphorus | 73mg | 49mg |
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| Sodium | 33mg | 8mg |
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| Vitamin A | 2622IU | 122IU |
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| Vitamin A | 131µg | 6µg |
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| Vitamin E | 1.62mg | 0.34mg |
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| Manganese | 0.395mg | 0.371mg |
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| Selenium | 1µg | 0.7µg |
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| Vitamin B1 | 0.162mg | 0.095mg |
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| Vitamin B2 | 0.129mg | 0.028mg |
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| Vitamin B3 | 1.221mg | 0.552mg |
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| Vitamin B5 | 0.322mg | 0.311mg |
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| Vitamin B6 | 0.171mg | 0.228mg |
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| Vitamin K | 224µg | 2.3µg |
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| Folate | 83µg | 16µg |
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| Choline | 18.3mg | 16.2mg |
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| Saturated Fat | 0.05g | 0.029g |
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| Monounsaturated Fat | 0.026g | 0.005g |
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| Polyunsaturated fat | 0.13g | 0.06g |
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| Tryptophan | 0.043mg | 0.012mg |
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| Threonine | 0.106mg | 0.052mg |
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| Isoleucine | 0.104mg | 0.05mg |
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| Leucine | 0.17mg | 0.094mg |
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| Lysine | 0.198mg | 0.058mg |
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| Methionine | 0.048mg | 0.02mg |
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| Phenylalanine | 0.128mg | 0.069mg |
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| Valine | 0.153mg | 0.06mg |
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| Histidine | 0.066mg | 0.033mg |
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| Fructose | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
80%
15%
Minerals Daily Need Coverage Score
27%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.11g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)