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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
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%

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
:
7
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%
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%
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%

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.
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 g 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
Vitamin A 14187IU 2622IU Sweet potato
Vitamin E 0.26mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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
85
Sweet potato
86
Rapini
Mineral Summary Score
21
Sweet 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
9%
Sweet potato
19%
Rapini
Carbohydrates
20%
Sweet potato
3%
Rapini
Fats
0%
Sweet potato
2%
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

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. 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.