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  6. Sweet potato vs. Rapini

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

Sweet potato vs Rapini infographic
Infographic link

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.
Sweet potato
Sweet potato
3
:
7
Rapini
Rapini
Contains more Magnesium +13.6%
Contains more Potassium +71.9%
Contains more Copper +259.5%
Contains more Calcium +260%
Contains more Iron +250.8%
Contains more Phosphorus +55.3%
Contains less Sodium -40%
Contains more Zinc +156.7%
Contains more Manganese +53.1%
Contains more Selenium +66.7%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +13.6%
Contains more Potassium +71.9%
Contains more Copper +259.5%
Contains more Calcium +260%
Contains more Iron +250.8%
Contains more Phosphorus +55.3%
Contains less Sodium -40%
Contains more Zinc +156.7%
Contains more Manganese +53.1%
Contains more Selenium +66.7%

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.
Sweet potato
Sweet potato
3
:
7
Rapini
Rapini
Contains more Vitamin A +441.1%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +22.2%
Contains more Vitamin E +523.1%
Contains more Vitamin C +741.7%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +119.2%
Contains more Folate +654.5%
Contains more Vitamin K +12344.4%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Rapini
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 A +441.1%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +22.2%
Contains more Vitamin E +523.1%
Contains more Vitamin C +741.7%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +119.2%
Contains more Folate +654.5%
Contains more Vitamin K +12344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Rapini
Rapini
Contains more Carbs +606%
Contains more Protein +101.9%
Contains more Fats +880%
Contains more Water +19.8%
Equal in Other - 0.94
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Rapini
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 Carbs +606%
Contains more Protein +101.9%
Contains more Fats +880%
Contains more Water +19.8%
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Rapini
Rapini
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +828.6%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +828.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
0
Rapini
Rapini
Contains more Starch +∞%
Contains more Sucrose +2190.9%
Contains more Glucose +860%
Contains more Fructose +311.8%
Sweet potato
75% 15% 6% 4%
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
Rapini
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 Starch +∞%
Contains more Sucrose +2190.9%
Contains more Glucose +860%
Contains more Fructose +311.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Rapini Opinion
Net carbs 17.12g 0.15g Sweet potato
Protein 1.57g 3.17g Rapini
Fats 0.05g 0.49g Rapini
Carbs 20.12g 2.85g Sweet potato
Calories 86kcal 22kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g 0.17g Sweet potato
Sugar 4.18g 0.38g Rapini
Fiber 3g 2.7g Sweet potato
Calcium 30mg 108mg Rapini
Iron 0.61mg 2.14mg Rapini
Magnesium 25mg 22mg Sweet potato
Phosphorus 47mg 73mg Rapini
Potassium 337mg 196mg Sweet potato
Sodium 55mg 33mg Rapini
Zinc 0.3mg 0.77mg Rapini
Copper 0.151mg 0.042mg Sweet potato
Manganese 0.258mg 0.395mg Rapini
Selenium 0.6µg 1µg Rapini
Vitamin A 14187IU 2622IU Sweet potato
Vitamin A RAE 709µg 131µg Sweet potato
Vitamin E 0.26mg 1.62mg Rapini
Vitamin C 2.4mg 20.2mg Rapini
Vitamin B1 0.078mg 0.162mg Rapini
Vitamin B2 0.061mg 0.129mg Rapini
Vitamin B3 0.557mg 1.221mg Rapini
Vitamin B5 0.8mg 0.322mg Sweet potato
Vitamin B6 0.209mg 0.171mg Sweet potato
Folate 11µg 83µg Rapini
Vitamin K 1.8µg 224µg Rapini
Tryptophan 0.031mg 0.043mg Rapini
Threonine 0.083mg 0.106mg Rapini
Isoleucine 0.055mg 0.104mg Rapini
Leucine 0.092mg 0.17mg Rapini
Lysine 0.066mg 0.198mg Rapini
Methionine 0.029mg 0.048mg Rapini
Phenylalanine 0.089mg 0.128mg Rapini
Valine 0.086mg 0.153mg Rapini
Histidine 0.031mg 0.066mg Rapini
Saturated Fat 0.018g 0.05g Sweet potato
Monounsaturated Fat 0.001g 0.026g Rapini
Polyunsaturated fat 0.014g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
86%
Rapini
Minerals Daily Need Coverage Score
20%
Sweet potato
27%
Rapini

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Rapini
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.