Sweet potato vs Rapini - In-Depth Nutrition Comparison
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Summary of differences between Sweet potato and Rapini
- Sweet potato has more Vitamin A RAE, Copper, and Vitamin B5, however Rapini is higher in Vitamin K, Vitamin C, Iron, Folate, Vitamin E , Calcium, and Vitamin B1.
- Rapini covers your daily need of Vitamin K 185% more than Sweet potato.
- Sweet potato has 5 times more Vitamin A RAE than Rapini. While Sweet potato has 709µg of Vitamin A RAE, Rapini has only 131µg.
These are the specific foods used in this comparison Sweet potato, raw, unprepared and Broccoli raab, raw.
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
Contains
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Magnesium
+13.6%
Contains
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Potassium
+71.9%
Contains
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Copper
+259.5%
Contains
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Calcium
+260%
Contains
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Iron
+250.8%
Contains
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Phosphorus
+55.3%
Contains
less
Sodium
-40%
Contains
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Zinc
+156.7%
Contains
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Magnesium
+13.6%
Contains
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Potassium
+71.9%
Contains
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Copper
+259.5%
Contains
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Calcium
+260%
Contains
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Iron
+250.8%
Contains
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Phosphorus
+55.3%
Contains
less
Sodium
-40%
Contains
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Zinc
+156.7%
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
:
Contains
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Vitamin A
+441.1%
Contains
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Vitamin B5
+148.4%
Contains
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Vitamin B6
+22.2%
Contains
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Vitamin E
+523.1%
Contains
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Vitamin C
+741.7%
Contains
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Vitamin B1
+107.7%
Contains
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Vitamin B2
+111.5%
Contains
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Vitamin B3
+119.2%
Contains
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Folate
+654.5%
Contains
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Vitamin K
+12344.4%
Contains
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Vitamin A
+441.1%
Contains
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Vitamin B5
+148.4%
Contains
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Vitamin B6
+22.2%
Contains
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Vitamin E
+523.1%
Contains
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Vitamin C
+741.7%
Contains
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Vitamin B1
+107.7%
Contains
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Vitamin B2
+111.5%
Contains
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Vitamin B3
+119.2%
Contains
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Folate
+654.5%
Contains
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Vitamin K
+12344.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+606%
Contains
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Protein
+101.9%
Contains
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Fats
+880%
Contains
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Water
+19.8%
Equal in Other - 0.94
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Carbs
+606%
Contains
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Protein
+101.9%
Contains
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Fats
+880%
Contains
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Water
+19.8%
Equal in Other - 0.94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-64%
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Monounsaturated Fat
+2500%
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Polyunsaturated fat
+828.6%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Contains
less
Saturated Fat
-64%
Contains
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Monounsaturated Fat
+2500%
Contains
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Polyunsaturated fat
+828.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+2190.9%
Contains
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Glucose
+860%
Contains
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Fructose
+311.8%
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Starch
+∞%
Contains
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Sucrose
+2190.9%
Contains
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Glucose
+860%
Contains
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Fructose
+311.8%
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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.12g | 0.15g |
|
| Protein | 1.57g | 3.17g |
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| Fats | 0.05g | 0.49g |
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| Carbs | 20.12g | 2.85g |
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| Calories | 86kcal | 22kcal |
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| Starch | 12.65g |
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| Fructose | 0.7g | 0.17g |
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| Sugar | 4.18g | 0.38g |
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| Fiber | 3g | 2.7g |
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| Calcium | 30mg | 108mg |
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| Iron | 0.61mg | 2.14mg |
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| Magnesium | 25mg | 22mg |
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| Phosphorus | 47mg | 73mg |
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| Potassium | 337mg | 196mg |
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| Sodium | 55mg | 33mg |
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| Zinc | 0.3mg | 0.77mg |
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| Copper | 0.151mg | 0.042mg |
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| Vitamin A | 14187IU | 2622IU |
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| Vitamin A RAE | 709µg | 131µg |
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| Vitamin E | 0.26mg | 1.62mg |
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| Vitamin C | 2.4mg | 20.2mg |
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| Vitamin B1 | 0.078mg | 0.162mg |
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| Vitamin B2 | 0.061mg | 0.129mg |
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| Vitamin B3 | 0.557mg | 1.221mg |
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| Vitamin B5 | 0.8mg | 0.322mg |
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| Vitamin B6 | 0.209mg | 0.171mg |
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| Folate | 11µg | 83µg |
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| Vitamin K | 1.8µg | 224µg |
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| Tryptophan | 0.031mg | 0.043mg |
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| Threonine | 0.083mg | 0.106mg |
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| Isoleucine | 0.055mg | 0.104mg |
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| Leucine | 0.092mg | 0.17mg |
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| Lysine | 0.066mg | 0.198mg |
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| Methionine | 0.029mg | 0.048mg |
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| Phenylalanine | 0.089mg | 0.128mg |
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| Valine | 0.086mg | 0.153mg |
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| Histidine | 0.031mg | 0.066mg |
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| Saturated Fat | 0.018g | 0.05g |
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| Monounsaturated Fat | 0.001g | 0.026g |
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| Polyunsaturated fat | 0.014g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
86%
Minerals Daily Need Coverage Score
21%
27%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
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.