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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 RAE, 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.

Infographic

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 less Sodium -81.8%
Contains more Copper +161.9%
Contains more Calcium +800%
Contains more Iron +164.2%
Contains more Phosphorus +28.1%
Contains more Zinc +156.7%
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Potassium +116.8%
Contains less Sodium -81.8%
Contains more Copper +161.9%
Contains more Calcium +800%
Contains more Iron +164.2%
Contains more Phosphorus +28.1%
Contains more Zinc +156.7%
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 Folate +453.3%
Contains more Vitamin K +11100%
Equal in Vitamin C - 20.2
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 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 Folate +453.3%
Contains more Vitamin K +11100%
Equal in Vitamin C - 20.2
Equal in Vitamin B5 - 0.322

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

All nutrients comparison - raw data values

Nutrient Potato Rapini Opinion
Net carbs 15.39g 0.15g Potato
Protein 2.05g 3.17g Rapini
Fats 0.09g 0.49g Rapini
Carbs 17.49g 2.85g Potato
Calories 77kcal 22kcal Potato
Starch 15.29g g Potato
Fructose 0.26g 0.17g Potato
Sugar 0.82g 0.38g Rapini
Fiber 2.1g 2.7g Rapini
Calcium 12mg 108mg Rapini
Iron 0.81mg 2.14mg Rapini
Magnesium 23mg 22mg Potato
Phosphorus 57mg 73mg Rapini
Potassium 425mg 196mg Potato
Sodium 6mg 33mg Potato
Zinc 0.3mg 0.77mg Rapini
Copper 0.11mg 0.042mg Potato
Vitamin A 2IU 2622IU Rapini
Vitamin E 0.01mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 20.2mg Rapini
Vitamin B1 0.081mg 0.162mg Rapini
Vitamin B2 0.032mg 0.129mg Rapini
Vitamin B3 1.061mg 1.221mg Rapini
Vitamin B5 0.295mg 0.322mg Rapini
Vitamin B6 0.298mg 0.171mg Potato
Folate 15µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 2µg 224µg Rapini
Tryptophan 0.021mg 0.043mg Rapini
Threonine 0.067mg 0.106mg Rapini
Isoleucine 0.066mg 0.104mg Rapini
Leucine 0.098mg 0.17mg Rapini
Lysine 0.107mg 0.198mg Rapini
Methionine 0.032mg 0.048mg Rapini
Phenylalanine 0.081mg 0.128mg Rapini
Valine 0.103mg 0.153mg Rapini
Histidine 0.035mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.05g Potato
Monounsaturated Fat 0.002g 0.026g Rapini
Polyunsaturated fat 0.042g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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.

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.