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Sweet potato leaves vs. Rapini — In-Depth Nutrition Comparison

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Differences between sweet potato leaves and rapini

  • Sweet potato leaves have more vitamin K, vitamin A, vitamin B2, magnesium, fiber, and potassium, while rapini has more iron and vitamin C.
  • Sweet potato leaves' daily need coverage for vitamin K is 65% higher.
  • Rapini contains 3 times less magnesium than sweet potato leaves. Sweet potato leaves contain 70mg of magnesium, while rapini contains 22mg.

The food types used in this comparison are Sweet potato leaves, raw and Broccoli raab, raw.

Infographic

Sweet potato leaves 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
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 MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +159.2%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +38.5%
Contains more IronIron +120.6%
Contains more SeleniumSelenium +11.1%
~equal in Phosphorus ~73mg

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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Rapini
5
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 AVitamin A +44.3%
Contains more Vitamin B2Vitamin B2 +167.4%
Contains more Vitamin KVitamin K +34.9%
Contains more Vitamin CVitamin C +83.6%
Contains more Vitamin B5Vitamin B5 +43.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B6 ~0.171mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Rapini DV% diff.
Vitamin K 302.2µg 224µg 65%
Folate 83µg 21%
Manganese 0.395mg 17%
Vitamin B2 0.345mg 0.129mg 17%
Iron 0.97mg 2.14mg 15%
Magnesium 70mg 22mg 11%
Vitamin E 1.62mg 11%
Vitamin C 11mg 20.2mg 10%
Fiber 5.3g 2.7g 10%
Potassium 508mg 196mg 9%
Zinc 0.77mg 7%
Vitamin A 189µg 131µg 6%
Copper 0.042mg 5%
Calcium 78mg 108mg 3%
Choline 18.3mg 3%
Carbs 8.82g 2.85g 2%
Vitamin B5 0.225mg 0.322mg 2%
Calories 42kcal 22kcal 1%
Vitamin B6 0.19mg 0.171mg 1%
Polyunsaturated fat 0.228g 0.13g 1%
Vitamin B3 1.13mg 1.221mg 1%
Vitamin B1 0.156mg 0.162mg 1%
Protein 2.49g 3.17g 1%
Sodium 6mg 33mg 1%
Phosphorus 81mg 73mg 1%
Fats 0.51g 0.49g 0%
Net carbs 3.52g 0.15g N/A
Sugar 0.38g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.111g 0.05g 0%
Monounsaturated fat 0.02g 0.026g 0%
Tryptophan 0.035mg 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.228mg 0.198mg 0%
Methionine 0.086mg 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Rapini
2
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 +209.5%
Contains more OtherOther +45.7%
Contains more ProteinProtein +27.3%
~equal in Fats ~0.49g
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 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 more Poly. FatPolyunsaturated fat +75.4%
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +30%

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.