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  6. Rapini vs. Yam

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, vitamin A, iron, folate, 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 2622 IU of vitamin A, yam has only 138 IU.
  • The glycemic index of rapini is lower.

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

Infographic

Rapini vs Yam 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.
Rapini
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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +535.3%
Contains more IronIron +296.3%
Contains more ZincZinc +220.8%
Contains more PhosphorusPhosphorus +32.7%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +316.3%
Contains more CopperCopper +323.8%
Contains less SodiumSodium -72.7%
~equal in Magnesium ~21mg
~equal in Manganese ~0.397mg

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
Rapini
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Yam
Yam
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin CVitamin C +18.1%
Contains more Vitamin AVitamin A +1771.4%
Contains more Vitamin EVitamin E +362.9%
Contains more Vitamin B1Vitamin B1 +44.6%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +121.2%
Contains more Vitamin KVitamin K +9639.1%
Contains more FolateFolate +260.9%
Contains more Vitamin B6Vitamin B6 +71.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Yam DV% diff.
Vitamin K 224µg 2.3µg 185%
Iron 2.14mg 0.54mg 20%
Potassium 196mg 816mg 18%
Copper 0.042mg 0.178mg 15%
Folate 83µg 23µg 15%
Vitamin A 131µg 7µg 14%
Calcium 108mg 17mg 9%
Vitamin B6 0.171mg 0.293mg 9%
Carbs 2.85g 27.88g 8%
Vitamin E 1.62mg 0.35mg 8%
Vitamin B2 0.129mg 0.032mg 7%
Fiber 2.7g 4.1g 6%
Calories 22kcal 118kcal 5%
Zinc 0.77mg 0.24mg 5%
Vitamin B1 0.162mg 0.112mg 4%
Vitamin B3 1.221mg 0.552mg 4%
Protein 3.17g 1.53g 3%
Vitamin C 20.2mg 17.1mg 3%
Phosphorus 73mg 55mg 3%
Sodium 33mg 9mg 1%
Selenium 1µg 0.7µg 1%
Protein per 100 calories 14g 1.3g N/A
Calories per 10 g protein 69kcal 771kcal N/A
Weight per 100 calories 455g 85g N/A
Fats 0.49g 0.17g 0%
Net carbs 0.15g 23.78g N/A
Magnesium 22mg 21mg 0%
Sugar 0.38g 0.5g N/A
Manganese 0.395mg 0.397mg 0%
Vitamin B5 0.322mg 0.314mg 0%
Choline 18.3mg 16.5mg 0%
Saturated fat 0.05g 0.037g 0%
Monounsaturated fat 0.026g 0.006g 0%
Polyunsaturated fat 0.13g 0.076g 0%
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.106mg 0.054mg 0%
Isoleucine 0.104mg 0.052mg 0%
Leucine 0.17mg 0.096mg 0%
Lysine 0.198mg 0.059mg 0%
Methionine 0.048mg 0.021mg 0%
Phenylalanine 0.128mg 0.071mg 0%
Valine 0.153mg 0.062mg 0%
Histidine 0.066mg 0.034mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +107.2%
Contains more FatsFats +188.2%
Contains more WaterWater +33%
Contains more OtherOther +14.6%
Contains more CarbsCarbs +878.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +71.1%
Contains less Sat. FatSaturated fat -26%

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. 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.