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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, 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 than Rapini. While Sweet potato has 709µg of Vitamin A, 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
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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 more Potassium +71.9%
Contains more Magnesium +13.6%
Contains more Copper +259.5%
Contains more Iron +250.8%
Contains more Calcium +260%
Contains more Zinc +156.7%
Contains more Phosphorus +55.3%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +71.9%
Contains more Magnesium +13.6%
Contains more Copper +259.5%
Contains more Iron +250.8%
Contains more Calcium +260%
Contains more Zinc +156.7%
Contains more Phosphorus +55.3%
Contains less Sodium -40%

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 C +741.7%
Contains more Vitamin E +523.1%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +119.2%
Contains more Vitamin K +12344.4%
Contains more Folate +654.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin A +441.1%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +22.2%
Contains more Vitamin C +741.7%
Contains more Vitamin E +523.1%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +119.2%
Contains more Vitamin K +12344.4%
Contains more Folate +654.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Sweet potato Rapini Opinion
Calories 86 22 Sweet potato
Protein 1.57 3.17 Rapini
Fats 0.05 0.49 Rapini
Vitamin C 2.4 20.2 Rapini
Net carbs 17.1200008392334 0.15000000596046448 Sweet potato
Carbs 20.12 2.85 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 2.14 Rapini
Calcium 30 108 Rapini
Potassium 337 196 Sweet potato
Magnesium 25 22 Sweet potato
Sugar 4.18 0.38 Rapini
Fiber 3 2.7 Sweet potato
Copper 0.151 0.042 Sweet potato
Zinc 0.3 0.77 Rapini
Starch 12.65 Sweet potato
Phosphorus 47 73 Rapini
Sodium 55 33 Rapini
Vitamin A 14187 2622 Sweet potato
Vitamin E 0.26 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.078 0.162 Rapini
Vitamin B2 0.061 0.129 Rapini
Vitamin B3 0.557 1.221 Rapini
Vitamin B5 0.8 0.322 Sweet potato
Vitamin B6 0.209 0.171 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 224 Rapini
Folate 11 83 Rapini
Trans Fat 0 0
Saturated Fat 0.018 0.05 Sweet potato
Monounsaturated Fat 0.001 0.026 Rapini
Polyunsaturated fat 0.014 0.13 Rapini
Tryptophan 0.031 0.043 Rapini
Threonine 0.083 0.106 Rapini
Isoleucine 0.055 0.104 Rapini
Leucine 0.092 0.17 Rapini
Lysine 0.066 0.198 Rapini
Methionine 0.029 0.048 Rapini
Phenylalanine 0.089 0.128 Rapini
Valine 0.086 0.153 Rapini
Histidine 0.031 0.066 Rapini
Fructose 0.7 0.17 Sweet potato

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.