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, copper, and vitamin B5; however, rapini is higher in vitamin K, vitamin C, iron, folate, vitamin E, calcium, and vitamin B1.
- Sweet potato covers your daily need for vitamin A, 231% more than rapini.
- Sweet potato has 4 times more copper than rapini. While sweet potato has 0.151mg of copper, rapini has only 0.042mg.
- The glycemic index of sweet potato is higher.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +13.6% |
| Contains more PotassiumPotassium | +71.9% |
| Contains more CopperCopper | +259.5% |
| Contains more CalciumCalcium | +260% |
| Contains more IronIron | +250.8% |
| Contains more ZincZinc | +156.7% |
| Contains more PhosphorusPhosphorus | +55.3% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +53.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +441.2% |
| Contains more Vitamin B5Vitamin B5 | +148.4% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more Vitamin CVitamin C | +741.7% |
| Contains more Vitamin EVitamin E | +523.1% |
| Contains more Vitamin B1Vitamin B1 | +107.7% |
| Contains more Vitamin B2Vitamin B2 | +111.5% |
| Contains more Vitamin B3Vitamin B3 | +119.2% |
| Contains more Vitamin KVitamin K | +12344.4% |
| Contains more FolateFolate | +654.5% |
| Contains more CholineCholine | +48.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.8µg | 224µg | 185% |
| Vitamin A | 709µg | 131µg | 64% |
| Vitamin C | 2.4mg | 20.2mg | 20% |
| Iron | 0.61mg | 2.14mg | 19% |
| Folate | 11µg | 83µg | 18% |
| Copper | 0.151mg | 0.042mg | 12% |
| Vitamin B5 | 0.8mg | 0.322mg | 10% |
| Vitamin E | 0.26mg | 1.62mg | 9% |
| Calcium | 30mg | 108mg | 8% |
| Vitamin B1 | 0.078mg | 0.162mg | 7% |
| Carbs | 20.12g | 2.85g | 6% |
| Manganese | 0.258mg | 0.395mg | 6% |
| Vitamin B2 | 0.061mg | 0.129mg | 5% |
| Starch | 12.65g | 5% | |
| Vitamin B3 | 0.557mg | 1.221mg | 4% |
| Potassium | 337mg | 196mg | 4% |
| Zinc | 0.3mg | 0.77mg | 4% |
| Phosphorus | 47mg | 73mg | 4% |
| Protein | 1.57g | 3.17g | 3% |
| Vitamin B6 | 0.209mg | 0.171mg | 3% |
| Calories | 86kcal | 22kcal | 3% |
| Selenium | 0.6µg | 1µg | 1% |
| Fats | 0.05g | 0.49g | 1% |
| Sodium | 55mg | 33mg | 1% |
| Choline | 12.3mg | 18.3mg | 1% |
| Polyunsaturated fat | 0.014g | 0.13g | 1% |
| Magnesium | 25mg | 22mg | 1% |
| Fiber | 3g | 2.7g | 1% |
| Fructose | 0.7g | 0.17g | 1% |
| Net carbs | 17.12g | 0.15g | N/A |
| Sugar | 4.18g | 0.38g | N/A |
| Saturated fat | 0.018g | 0.05g | 0% |
| Monounsaturated fat | 0.001g | 0.026g | 0% |
| Tryptophan | 0.031mg | 0.043mg | 0% |
| Threonine | 0.083mg | 0.106mg | 0% |
| Isoleucine | 0.055mg | 0.104mg | 0% |
| Leucine | 0.092mg | 0.17mg | 0% |
| Lysine | 0.066mg | 0.198mg | 0% |
| Methionine | 0.029mg | 0.048mg | 0% |
| Phenylalanine | 0.089mg | 0.128mg | 0% |
| Valine | 0.086mg | 0.153mg | 0% |
| Histidine | 0.031mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +606% |
| Contains more ProteinProtein | +101.9% |
| Contains more FatsFats | +880% |
| Contains more WaterWater | +19.8% |
~equal in
Other
~0.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Mono. FatMonounsaturated fat | +2500% |
| Contains more Poly. FatPolyunsaturated fat | +828.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2190.9% |
| Contains more GlucoseGlucose | +860% |
| Contains more FructoseFructose | +311.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g