Mashed potato vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and rapini
- Rapini is higher than mashed potato in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, calcium, and vitamin B2.
- Rapini covers your daily vitamin K needs 182% more than mashed potato.
- Mashed potato contains 9 times more sodium than rapini. While mashed potato contains 306mg of sodium, rapini contains only 33mg.
- The glycemic index of rapini is lower.
Food varieties used in this article are Fast foods, potato, mashed and Broccoli raab, raw.
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 PotassiumPotassium | +45.9% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +590.3% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains less SodiumSodium | -89.2% |
| Contains more ManganeseManganese | +303.1% |
| Contains more SeleniumSelenium | +25% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +204.7% |
| Contains more Vitamin EVitamin E | +285.7% |
| Contains more Vitamin B1Vitamin B1 | +980% |
| Contains more Vitamin B2Vitamin B2 | +760% |
| Contains more Vitamin B3Vitamin B3 | +13.1% |
| Contains more Vitamin B6Vitamin B6 | +42.5% |
| Contains more Vitamin KVitamin K | +3696.6% |
| Contains more FolateFolate | +822.2% |
| Contains more CholineCholine | +36.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more FatsFats | +475.5% |
| Contains more CarbsCarbs | +414% |
| Contains more OtherOther | +34% |
| Contains more ProteinProtein | +92.1% |
| Contains more WaterWater | +16.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +2669.2% |
| Contains more Poly. FatPolyunsaturated fat | +932.3% |
| Contains less Sat. FatSaturated fat | -91.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.11 g
Glucose:
0.1 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +17.6% |
~equal in
Sucrose
~0.11g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 5.9µg | 224µg | 182% |
| Iron | 0.31mg | 2.14mg | 23% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Folate | 9µg | 83µg | 19% |
| Manganese | 0.098mg | 0.395mg | 13% |
| Sodium | 306mg | 33mg | 12% |
| Vitamin B1 | 0.015mg | 0.162mg | 12% |
| Vitamin A | 43µg | 131µg | 10% |
| Vitamin B2 | 0.015mg | 0.129mg | 9% |
| Calcium | 18mg | 108mg | 9% |
| Polyunsaturated fat | 1.342g | 0.13g | 8% |
| Vitamin E | 0.42mg | 1.62mg | 8% |
| Vitamin B5 | 0.322mg | 6% | |
| Fiber | 1.3g | 2.7g | 6% |
| Zinc | 0.22mg | 0.77mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B6 | 0.12mg | 0.171mg | 4% |
| Carbs | 14.65g | 2.85g | 4% |
| Fats | 2.82g | 0.49g | 4% |
| Protein | 1.65g | 3.17g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Calories | 89kcal | 22kcal | 3% |
| Potassium | 286mg | 196mg | 3% |
| Phosphorus | 59mg | 73mg | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Saturated fat | 0.577g | 0.05g | 2% |
| Monounsaturated fat | 0.72g | 0.026g | 2% |
| Vitamin B3 | 1.08mg | 1.221mg | 1% |
| Copper | 0.035mg | 0.042mg | 1% |
| Choline | 13.4mg | 18.3mg | 1% |
| Net carbs | 13.35g | 0.15g | N/A |
| Sugar | 0.5g | 0.38g | N/A |
| Selenium | 0.8µg | 1µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0.2g | 0.17g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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
9%
71%
Minerals Daily Need Coverage Score
15%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.527g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 55)
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 is cheaper?
Mashed potato is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)