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Potato vs. Rapini — In-Depth Nutrition Comparison

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How are potatoes and rapini different?

  • Potatoes are richer in vitamin B6 and copper, while rapini is higher in vitamin K, vitamin A, folate, iron, vitamin E, calcium, manganese, and vitamin B2.
  • Rapini covers your daily need for vitamin K, 185% more than potatoes.
  • Potatoes contain 3 times more copper than rapini. Potatoes contain 0.11mg of copper, while rapini contains 0.042mg.
  • Potatoes have a higher glycemic index (86) than rapini (32).

Potatoes, flesh and skin, raw and Broccoli raab, raw types were used in this article.

Infographic

Potato 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Rapini
6
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%
Contains more PotassiumPotassium +116.8%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +800%
Contains more IronIron +164.2%
Contains more ZincZinc +156.7%
Contains more PhosphorusPhosphorus +28.1%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~22mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Rapini
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +453.3%
Contains more CholineCholine +51.2%
~equal in Vitamin C ~20.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Rapini
3
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 CarbsCarbs +513.7%
Contains more OtherOther +19.1%
Contains more ProteinProtein +54.6%
Contains more FatsFats +444.4%
Contains more WaterWater +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +209.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
0
29% 26% 45%
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 SucroseSucrose +54.5%
Contains more GlucoseGlucose +210%
Contains more FructoseFructose +52.9%
~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.
Potato Rapini
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Rapini DV% diff.
Vitamin K 2µg 224µg 185%
Folate 15µg 83µg 17%
Iron 0.81mg 2.14mg 17%
Vitamin A 0µg 131µg 15%
Vitamin E 0.01mg 1.62mg 11%
Vitamin B6 0.298mg 0.171mg 10%
Calcium 12mg 108mg 10%
Manganese 0.2mg 0.395mg 8%
Copper 0.11mg 0.042mg 8%
Vitamin B1 0.081mg 0.162mg 7%
Vitamin B2 0.032mg 0.129mg 7%
Potassium 425mg 196mg 7%
Starch 15.29g 6%
Carbs 17.49g 2.85g 5%
Zinc 0.3mg 0.77mg 4%
Calories 77kcal 22kcal 3%
Fiber 2.1g 2.7g 2%
Protein 2.05g 3.17g 2%
Phosphorus 57mg 73mg 2%
Sodium 6mg 33mg 1%
Polyunsaturated fat 0.042g 0.13g 1%
Selenium 0.4µg 1µg 1%
Vitamin B3 1.061mg 1.221mg 1%
Vitamin B5 0.295mg 0.322mg 1%
Vitamin C 19.7mg 20.2mg 1%
Fats 0.09g 0.49g 1%
Choline 12.1mg 18.3mg 1%
Net carbs 15.39g 0.15g N/A
Magnesium 23mg 22mg 0%
Sugar 0.82g 0.38g N/A
Saturated fat 0.025g 0.05g 0%
Monounsaturated fat 0.002g 0.026g 0%
Tryptophan 0.021mg 0.043mg 0%
Threonine 0.067mg 0.106mg 0%
Isoleucine 0.066mg 0.104mg 0%
Leucine 0.098mg 0.17mg 0%
Lysine 0.107mg 0.198mg 0%
Methionine 0.032mg 0.048mg 0%
Phenylalanine 0.081mg 0.128mg 0%
Valine 0.103mg 0.153mg 0%
Histidine 0.035mg 0.066mg 0%
Fructose 0.26g 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Potato
71%
Rapini
Minerals Daily Need Coverage Score
19%
Potato
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.44g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 54)
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 Sodium?
Potato
Potato contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.025g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.