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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, Iron, Folate, Vitamin A RAE, 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 RAE than Yam. While Rapini has 131µg of Vitamin A RAE, Yam has only 7µg.

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
6
:
4
Yam
Yam
Contains more Calcium +535.3%
Contains more Iron +296.3%
Contains more Phosphorus +32.7%
Contains more Zinc +220.8%
Contains more Selenium +42.9%
Contains more Potassium +316.3%
Contains less Sodium -72.7%
Contains more Copper +323.8%
Equal in Magnesium - 21
Equal in Manganese - 0.397
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +535.3%
Contains more Iron +296.3%
Contains more Phosphorus +32.7%
Contains more Zinc +220.8%
Contains more Selenium +42.9%
Contains more Potassium +316.3%
Contains less Sodium -72.7%
Contains more Copper +323.8%
Equal in Magnesium - 21
Equal in Manganese - 0.397

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +71.1%
Contains less Saturated Fat -26%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +71.1%
Contains less Saturated Fat -26%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Yam Opinion
Net carbs 0.15g 23.78g Yam
Protein 3.17g 1.53g Rapini
Fats 0.49g 0.17g Rapini
Carbs 2.85g 27.88g Yam
Calories 22kcal 118kcal Yam
Fructose 0.17g Rapini
Sugar 0.38g 0.5g Rapini
Fiber 2.7g 4.1g Yam
Calcium 108mg 17mg Rapini
Iron 2.14mg 0.54mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 55mg Rapini
Potassium 196mg 816mg Yam
Sodium 33mg 9mg Yam
Zinc 0.77mg 0.24mg Rapini
Copper 0.042mg 0.178mg Yam
Manganese 0.395mg 0.397mg Yam
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 138IU Rapini
Vitamin A RAE 131µg 7µg Rapini
Vitamin E 1.62mg 0.35mg Rapini
Vitamin C 20.2mg 17.1mg Rapini
Vitamin B1 0.162mg 0.112mg Rapini
Vitamin B2 0.129mg 0.032mg Rapini
Vitamin B3 1.221mg 0.552mg Rapini
Vitamin B5 0.322mg 0.314mg Rapini
Vitamin B6 0.171mg 0.293mg Yam
Folate 83µg 23µg Rapini
Vitamin K 224µg 2.3µg Rapini
Tryptophan 0.043mg 0.012mg Rapini
Threonine 0.106mg 0.054mg Rapini
Isoleucine 0.104mg 0.052mg Rapini
Leucine 0.17mg 0.096mg Rapini
Lysine 0.198mg 0.059mg Rapini
Methionine 0.048mg 0.021mg Rapini
Phenylalanine 0.128mg 0.071mg Rapini
Valine 0.153mg 0.062mg Rapini
Histidine 0.066mg 0.034mg Rapini
Saturated Fat 0.05g 0.037g Yam
Monounsaturated Fat 0.026g 0.006g Rapini
Polyunsaturated fat 0.13g 0.076g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Yam
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
19%
Yam
Minerals Daily Need Coverage Score
27%
Rapini
26%
Yam

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 is lower in Sugar?
Rapini
Rapini is lower in Sugar (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)

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.