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Sweet potato vs. Rapini — In-Depth Nutrition Comparison

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The main differences between Sweet potato and Rapini

  • Sweet potato is richer in Vitamin A RAE, Copper, Vitamin B5, Vitamin B6, and Potassium, yet Rapini is richer in Vitamin K, Folate, Iron, Calcium, and Vitamin E .
  • Daily need coverage for Vitamin K from Rapini is 185% higher.
  • Sweet potato contains 7 times more Vitamin A RAE than Rapini. Sweet potato contains 961µg of Vitamin A RAE, while Rapini contains 131µg.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt 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.
Contains more Magnesium +22.7%
Contains more Potassium +142.3%
Contains more Copper +283.3%
Contains more Manganese +25.8%
Contains more Calcium +184.2%
Contains more Iron +210.1%
Contains more Phosphorus +35.2%
Contains more Zinc +140.6%
Contains more Selenium +400%
Equal in Sodium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +22.7%
Contains more Potassium +142.3%
Contains more Copper +283.3%
Contains more Manganese +25.8%
Contains more Calcium +184.2%
Contains more Iron +210.1%
Contains more Phosphorus +35.2%
Contains more Zinc +140.6%
Contains more Selenium +400%
Equal in Sodium - 33

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.
:
6
Rapini
Contains more Vitamin A +633%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +67.3%
Contains more Vitamin E +128.2%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +21.7%
Contains more Folate +1283.3%
Contains more Vitamin K +9639.1%
Equal in Vitamin C - 20.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +633%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +67.3%
Contains more Vitamin E +128.2%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +21.7%
Contains more Folate +1283.3%
Contains more Vitamin K +9639.1%
Equal in Vitamin C - 20.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +626.7%
Contains more Other +43.6%
Contains more Protein +57.7%
Contains more Fats +226.7%
Contains more Water +22.1%
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 +626.7%
Contains more Other +43.6%
Contains more Protein +57.7%
Contains more Fats +226.7%
Contains more Water +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +41.3%
Equal in Saturated Fat - 0.05
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +41.3%
Equal in Saturated Fat - 0.05

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +1972.7%
Contains more Glucose +470%
Contains more Fructose +194.1%
Contains more Maltose +∞%
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
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 +1972.7%
Contains more Glucose +470%
Contains more Fructose +194.1%
Contains more Maltose +∞%

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 price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Rapini Opinion
Net carbs 17.41g 0.15g Sweet potato
Protein 2.01g 3.17g Rapini
Fats 0.15g 0.49g Rapini
Carbs 20.71g 2.85g Sweet potato
Calories 90kcal 22kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g 0.17g Sweet potato
Sugar 6.48g 0.38g Rapini
Fiber 3.3g 2.7g Sweet potato
Calcium 38mg 108mg Rapini
Iron 0.69mg 2.14mg Rapini
Magnesium 27mg 22mg Sweet potato
Phosphorus 54mg 73mg Rapini
Potassium 475mg 196mg Sweet potato
Sodium 36mg 33mg Rapini
Zinc 0.32mg 0.77mg Rapini
Copper 0.161mg 0.042mg Sweet potato
Manganese 0.497mg 0.395mg Sweet potato
Selenium 0.2µg 1µg Rapini
Vitamin A 19218IU 2622IU Sweet potato
Vitamin A RAE 961µg 131µg Sweet potato
Vitamin E 0.71mg 1.62mg Rapini
Vitamin C 19.6mg 20.2mg Rapini
Vitamin B1 0.107mg 0.162mg Rapini
Vitamin B2 0.106mg 0.129mg Rapini
Vitamin B3 1.487mg 1.221mg Sweet potato
Vitamin B5 0.884mg 0.322mg Sweet potato
Vitamin B6 0.286mg 0.171mg Sweet potato
Folate 6µg 83µg Rapini
Vitamin K 2.3µg 224µg Rapini
Tryptophan 0.04mg 0.043mg Rapini
Threonine 0.107mg 0.106mg Sweet potato
Isoleucine 0.07mg 0.104mg Rapini
Leucine 0.118mg 0.17mg Rapini
Lysine 0.084mg 0.198mg Rapini
Methionine 0.037mg 0.048mg Rapini
Phenylalanine 0.114mg 0.128mg Rapini
Valine 0.11mg 0.153mg Rapini
Histidine 0.039mg 0.066mg Rapini
Saturated Fat 0.052g 0.05g Rapini
Monounsaturated Fat 0.002g 0.026g Rapini
Polyunsaturated fat 0.092g 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

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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
120%
Sweet potato
86%
Rapini
Minerals Daily Need Coverage Score
25%
Sweet potato
27%
Rapini

Comparison summary

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 - 6.1g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 38)
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.
Which food is richer in vitamins?
?
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/168483/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.