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Potato vs Rapini - In-Depth Nutrition Comparison

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How are Potato and Rapini different?

  • Potato is richer in Vitamin B6, and Copper, while Rapini is higher in Vitamin K, Folate, Iron, Vitamin A, Vitamin E , Calcium, Manganese, and Vitamin B2.
  • Rapini covers your daily need of Vitamin K 185% more than Potato.
  • Potato contains 3 times more Copper than Rapini. Potato contains 0.11mg of Copper, while Rapini contains 0.042mg.

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

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Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
4
:
4
Rapini
Contains more Potassium +116.8%
Contains more Copper +161.9%
Contains less Sodium -81.8%
Contains more Iron +164.2%
Contains more Calcium +800%
Contains more Zinc +156.7%
Contains more Phosphorus +28.1%
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +116.8%
Contains more Copper +161.9%
Contains less Sodium -81.8%
Contains more Iron +164.2%
Contains more Calcium +800%
Contains more Zinc +156.7%
Contains more Phosphorus +28.1%
Equal in Magnesium - 22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
1
:
9
Rapini
Contains more Vitamin B6 +74.3%
Contains more Vitamin A +131000%
Contains more Vitamin E +16100%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +11100%
Contains more Folate +453.3%
Equal in Vitamin C - 20.2
Equal in Vitamin B5 - 0.322
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin B6 +74.3%
Contains more Vitamin A +131000%
Contains more Vitamin E +16100%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +303.1%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +11100%
Contains more Folate +453.3%
Equal in Vitamin C - 20.2
Equal in Vitamin B5 - 0.322

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
86
Rapini
Mineral Summary Score
20
Potato
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
19%
Rapini
Carbohydrates
17%
Potato
3%
Rapini
Fats
0%
Potato
2%
Rapini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Rapini
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

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

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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 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)
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.

All nutrients comparison - raw data values

Nutrient Potato Rapini Opinion
Calories 77 22 Potato
Protein 2.05 3.17 Rapini
Fats 0.09 0.49 Rapini
Vitamin C 19.7 20.2 Rapini
Carbs 17.49 2.85 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 2.14 Rapini
Calcium 12 108 Rapini
Potassium 425 196 Potato
Magnesium 23 22 Potato
Sugar 0.82 0.38 Rapini
Fiber 2.1 2.7 Rapini
Copper 0.11 0.042 Potato
Zinc 0.3 0.77 Rapini
Starch 15.29 Potato
Phosphorus 57 73 Rapini
Sodium 6 33 Potato
Vitamin A 2 2622 Rapini
Vitamin E 0.01 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.081 0.162 Rapini
Vitamin B2 0.032 0.129 Rapini
Vitamin B3 1.061 1.221 Rapini
Vitamin B5 0.295 0.322 Rapini
Vitamin B6 0.298 0.171 Potato
Vitamin B12 0 0
Vitamin K 2 224 Rapini
Folate 15 83 Rapini
Trans Fat 0 0
Saturated Fat 0.025 0.05 Potato
Monounsaturated Fat 0.002 0.026 Rapini
Polyunsaturated fat 0.042 0.13 Rapini
Tryptophan 0.021 0.043 Rapini
Threonine 0.067 0.106 Rapini
Isoleucine 0.066 0.104 Rapini
Leucine 0.098 0.17 Rapini
Lysine 0.107 0.198 Rapini
Methionine 0.032 0.048 Rapini
Phenylalanine 0.081 0.128 Rapini
Valine 0.103 0.153 Rapini
Histidine 0.035 0.066 Rapini
Fructose 0.26 0.17 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.