Rapini vs. Yam — In-Depth Nutrition Comparison
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How are rapini and yam different?
- Rapini is richer in vitamin K, vitamin A, iron, folate, calcium, vitamin C, vitamin E, and vitamin B2, while yam is higher in potassium and copper.
- Rapini covers your daily need for vitamin K, 185% more than yam.
- Rapini contains 21 times more vitamin A than yam. Rapini contains 2622IU of vitamin A, while yam contains 122IU.
- Yam has a higher glycemic index (51) than rapini (32).
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 | +2083.3% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 2.3µg | 185% |
| Iron | 2.14mg | 0.52mg | 20% |
| Folate | 83µg | 16µg | 17% |
| Potassium | 196mg | 670mg | 14% |
| Vitamin A | 131µg | 6µg | 14% |
| Copper | 0.042mg | 0.152mg | 12% |
| Vitamin C | 20.2mg | 12.1mg | 9% |
| Calcium | 108mg | 14mg | 9% |
| Vitamin E | 1.62mg | 0.34mg | 9% |
| Carbs | 2.85g | 27.48g | 8% |
| Vitamin B2 | 0.129mg | 0.028mg | 8% |
| Vitamin B1 | 0.162mg | 0.095mg | 6% |
| Calories | 22kcal | 116kcal | 5% |
| Zinc | 0.77mg | 0.2mg | 5% |
| Fiber | 2.7g | 3.9g | 5% |
| Vitamin B3 | 1.221mg | 0.552mg | 4% |
| Vitamin B6 | 0.171mg | 0.228mg | 4% |
| Phosphorus | 73mg | 49mg | 3% |
| Protein | 3.17g | 1.49g | 3% |
| Sodium | 33mg | 8mg | 1% |
| Manganese | 0.395mg | 0.371mg | 1% |
| Selenium | 1µg | 0.7µg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Fats | 0.49g | 0.14g | 1% |
| Net carbs | 0.15g | 23.58g | N/A |
| Sugar | 0.38g | 0.49g | N/A |
| Vitamin B5 | 0.322mg | 0.311mg | 0% |
| Choline | 18.3mg | 16.2mg | 0% |
| Saturated fat | 0.05g | 0.029g | 0% |
| Monounsaturated fat | 0.026g | 0.005g | 0% |
| Polyunsaturated fat | 0.13g | 0.06g | 0% |
| Tryptophan | 0.043mg | 0.012mg | 0% |
| Threonine | 0.106mg | 0.052mg | 0% |
| Isoleucine | 0.104mg | 0.05mg | 0% |
| Leucine | 0.17mg | 0.094mg | 0% |
| Lysine | 0.198mg | 0.058mg | 0% |
| Methionine | 0.048mg | 0.02mg | 0% |
| Phenylalanine | 0.128mg | 0.069mg | 0% |
| Valine | 0.153mg | 0.06mg | 0% |
| Histidine | 0.066mg | 0.033mg | 0% |
| Fructose | 0.17g | 0% |
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% |
