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Potato pancake vs. Rapini — In-Depth Nutrition Comparison

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How are potato pancake and rapini different?

  • Potato pancake is richer in vitamin B6, copper, selenium, potassium, and vitamin B12, while rapini is higher in vitamin K and vitamin A.
  • Rapini covers your daily need for vitamin K, 184% more than potato pancake.

Potato pancakes and Broccoli raab, raw types were used in this article.

Infographic

Potato pancake vs Rapini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Rapini
4
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 MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +217.3%
Contains more CopperCopper +328.6%
Contains more PhosphorusPhosphorus +75.3%
Contains more SeleniumSelenium +790%
Contains more CalciumCalcium +237.5%
Contains more IronIron +28.1%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +51.9%
~equal in Zinc ~0.77mg

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.
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Rapini
4
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 CVitamin C +36.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +162%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +305.5%
Contains more Vitamin AVitamin A +309.4%
Contains more Vitamin EVitamin E +604.3%
Contains more Vitamin KVitamin K +8196.3%
Contains more FolateFolate +102.4%
~equal in Vitamin B1 ~0.162mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Rapini
1
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 ProteinProtein +91.8%
Contains more FatsFats +2912.2%
Contains more CarbsCarbs +875.8%
Contains more OtherOther +280.9%
Contains more WaterWater +93.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Rapini
1
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 more Mono. FatMonounsaturated fat +14246.2%
Contains more Poly. FatPolyunsaturated fat +5681.5%
Contains less Sat. FatSaturated fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 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 +254.5%
Contains more GlucoseGlucose +660%
Contains more FructoseFructose +229.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Rapini DV% diff.
Vitamin K 2.7µg 224µg 184%
Polyunsaturated fat 7.516g 0.13g 49%
Cholesterol 95mg 0mg 32%
Sodium 764mg 33mg 32%
Fats 14.76g 0.49g 22%
Vitamin B6 0.448mg 0.171mg 21%
Copper 0.18mg 0.042mg 15%
Selenium 8.9µg 1µg 14%
Potassium 622mg 196mg 13%
Calories 268kcal 22kcal 12%
Vitamin B12 0.29µg 0µg 12%
Folate 41µg 83µg 11%
Saturated fat 2.496g 0.05g 11%
Vitamin A 32µg 131µg 11%
Choline 74.2mg 18.3mg 10%
Vitamin B5 0.757mg 0.322mg 9%
Vitamin E 0.23mg 1.62mg 9%
Monounsaturated fat 3.73g 0.026g 9%
Starch 20.88g 9%
Calcium 32mg 108mg 8%
Vitamin C 27.6mg 20.2mg 8%
Carbs 27.81g 2.85g 8%
Phosphorus 128mg 73mg 8%
Protein 6.08g 3.17g 6%
Iron 1.67mg 2.14mg 6%
Manganese 0.26mg 0.395mg 6%
Vitamin B2 0.173mg 0.129mg 3%
Magnesium 36mg 22mg 3%
Vitamin B3 1.672mg 1.221mg 3%
Vitamin D 0.3µg 0µg 2%
Fiber 3.3g 2.7g 2%
Zinc 0.7mg 0.77mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 0.15g N/A
Sugar 1.79g 0.38g N/A
Vitamin B1 0.158mg 0.162mg 0%
Tryptophan 0.087mg 0.043mg 0%
Threonine 0.24mg 0.106mg 0%
Isoleucine 0.28mg 0.104mg 0%
Leucine 0.442mg 0.17mg 0%
Lysine 0.389mg 0.198mg 0%
Methionine 0.137mg 0.048mg 0%
Phenylalanine 0.3mg 0.128mg 0%
Valine 0.369mg 0.153mg 0%
Histidine 0.141mg 0.066mg 0%
Fructose 0.56g 0.17g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Potato pancake
71%
Rapini
Minerals Daily Need Coverage Score
47%
Potato pancake
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 731mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.446g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.4)
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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.