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  6. Potato flour vs. Rapini

Potato flour vs. Rapini — In-Depth Nutrition Comparison

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How are Potato flour and Rapini different?

  • Potato flour is higher in Vitamin B6, Potassium, Copper, Vitamin B3, Phosphorus, and Fiber, however, Rapini is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin K from Rapini is 187% higher.
  • Potato flour contains 5 times more Potassium than Rapini. While Potato flour contains 1001mg of Potassium, Rapini contains only 196mg.

Potato flour and Broccoli raab, raw are the varieties used in this article.

Infographic

Potato flour vs Rapini 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.
Potato flour
Potato flour
5
:
5
Rapini
Rapini
Contains more Magnesium +195.5%
Contains more Phosphorus +130.1%
Contains more Potassium +410.7%
Contains more Copper +369%
Contains more Calcium +66.2%
Contains more Iron +55.1%
Contains less Sodium -40%
Contains more Zinc +42.6%
Contains more Manganese +26.2%
Equal in Selenium - 1
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +195.5%
Contains more Phosphorus +130.1%
Contains more Potassium +410.7%
Contains more Copper +369%
Contains more Calcium +66.2%
Contains more Iron +55.1%
Contains less Sodium -40%
Contains more Zinc +42.6%
Contains more Manganese +26.2%
Equal in Selenium - 1

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.
Potato flour
Potato flour
4
:
6
Rapini
Rapini
Contains more Vitamin B1 +40.7%
Contains more Vitamin B3 +187.2%
Contains more Vitamin B5 +47.2%
Contains more Vitamin B6 +349.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +548%
Contains more Vitamin C +431.6%
Contains more Vitamin B2 +152.9%
Contains more Folate +232%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B3 +187.2%
Contains more Vitamin B5 +47.2%
Contains more Vitamin B6 +349.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +548%
Contains more Vitamin C +431.6%
Contains more Vitamin B2 +152.9%
Contains more Folate +232%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
3
:
2
Rapini
Rapini
Contains more Protein +117.7%
Contains more Carbs +2815.8%
Contains more Other +234%
Contains more Fats +44.1%
Contains more Water +1319.5%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +117.7%
Contains more Carbs +2815.8%
Contains more Other +234%
Contains more Fats +44.1%
Contains more Water +1319.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Rapini
Rapini
Contains more Polyunsaturated fat +15.4%
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +225%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Polyunsaturated fat +15.4%
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Rapini Opinion
Net carbs 77.2g 0.15g Potato flour
Protein 6.9g 3.17g Potato flour
Fats 0.34g 0.49g Rapini
Carbs 83.1g 2.85g Potato flour
Calories 357kcal 22kcal Potato flour
Fructose 0.17g Rapini
Sugar 3.52g 0.38g Rapini
Fiber 5.9g 2.7g Potato flour
Calcium 65mg 108mg Rapini
Iron 1.38mg 2.14mg Rapini
Magnesium 65mg 22mg Potato flour
Phosphorus 168mg 73mg Potato flour
Potassium 1001mg 196mg Potato flour
Sodium 55mg 33mg Rapini
Zinc 0.54mg 0.77mg Rapini
Copper 0.197mg 0.042mg Potato flour
Manganese 0.313mg 0.395mg Rapini
Selenium 1.1µg 1µg Potato flour
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.25mg 1.62mg Rapini
Vitamin C 3.8mg 20.2mg Rapini
Vitamin B1 0.228mg 0.162mg Potato flour
Vitamin B2 0.051mg 0.129mg Rapini
Vitamin B3 3.507mg 1.221mg Potato flour
Vitamin B5 0.474mg 0.322mg Potato flour
Vitamin B6 0.769mg 0.171mg Potato flour
Folate 25µg 83µg Rapini
Vitamin K 0µg 224µg Rapini
Tryptophan 0.115mg 0.043mg Potato flour
Threonine 0.28mg 0.106mg Potato flour
Isoleucine 0.299mg 0.104mg Potato flour
Leucine 0.425mg 0.17mg Potato flour
Lysine 0.413mg 0.198mg Potato flour
Methionine 0.107mg 0.048mg Potato flour
Phenylalanine 0.316mg 0.128mg Potato flour
Valine 0.356mg 0.153mg Potato flour
Histidine 0.166mg 0.066mg Potato flour
Saturated Fat 0.09g 0.05g Rapini
Monounsaturated Fat 0.008g 0.026g Rapini
Polyunsaturated fat 0.15g 0.13g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Potato flour
86%
Rapini
Minerals Daily Need Coverage Score
41%
Potato flour
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.