Sweet potato vs. Rapini — In-Depth Nutrition Comparison
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The main differences between sweet potatoes and rapini
- Sweet potatoes are richer in vitamin A, 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 A for sweet potatoes is 332% higher.
- Sweet potatoes contain 4 times more copper than rapini. Sweet potatoes contain 0.161mg of copper, while rapini contains 0.042mg.
- Rapini has a lower glycemic index than sweet potatoes.
Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt 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 | +22.7% |
| Contains more PotassiumPotassium | +142.3% |
| Contains more CopperCopper | +283.3% |
| Contains more ManganeseManganese | +25.8% |
| Contains more CalciumCalcium | +184.2% |
| Contains more IronIron | +210.1% |
| Contains more ZincZinc | +140.6% |
| Contains more PhosphorusPhosphorus | +35.2% |
| Contains more SeleniumSelenium | +400% |
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 | +633.6% |
| Contains more Vitamin B3Vitamin B3 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +174.5% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin EVitamin E | +128.2% |
| Contains more Vitamin B1Vitamin B1 | +51.4% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin KVitamin K | +9639.1% |
| Contains more FolateFolate | +1283.3% |
| Contains more CholineCholine | +39.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 224µg | 185% |
| Vitamin A | 961µg | 131µg | 92% |
| Folate | 6µg | 83µg | 19% |
| Iron | 0.69mg | 2.14mg | 18% |
| Copper | 0.161mg | 0.042mg | 13% |
| Vitamin B5 | 0.884mg | 0.322mg | 11% |
| Vitamin B6 | 0.286mg | 0.171mg | 9% |
| Potassium | 475mg | 196mg | 8% |
| Calcium | 38mg | 108mg | 7% |
| Carbs | 20.71g | 2.85g | 6% |
| Vitamin E | 0.71mg | 1.62mg | 6% |
| Vitamin B1 | 0.107mg | 0.162mg | 5% |
| Manganese | 0.497mg | 0.395mg | 4% |
| Zinc | 0.32mg | 0.77mg | 4% |
| Calories | 90kcal | 22kcal | 3% |
| Phosphorus | 54mg | 73mg | 3% |
| Starch | 7.05g | 3% | |
| Vitamin B3 | 1.487mg | 1.221mg | 2% |
| Fiber | 3.3g | 2.7g | 2% |
| Protein | 2.01g | 3.17g | 2% |
| Vitamin B2 | 0.106mg | 0.129mg | 2% |
| Fats | 0.15g | 0.49g | 1% |
| Vitamin C | 19.6mg | 20.2mg | 1% |
| Choline | 13.1mg | 18.3mg | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Net carbs | 17.41g | 0.15g | N/A |
| Sugar | 6.48g | 0.38g | N/A |
| Sodium | 36mg | 33mg | 0% |
| Saturated fat | 0.052g | 0.05g | 0% |
| Monounsaturated fat | 0.002g | 0.026g | 0% |
| Polyunsaturated fat | 0.092g | 0.13g | 0% |
| Tryptophan | 0.04mg | 0.043mg | 0% |
| Threonine | 0.107mg | 0.106mg | 0% |
| Isoleucine | 0.07mg | 0.104mg | 0% |
| Leucine | 0.118mg | 0.17mg | 0% |
| Lysine | 0.084mg | 0.198mg | 0% |
| Methionine | 0.037mg | 0.048mg | 0% |
| Phenylalanine | 0.114mg | 0.128mg | 0% |
| Valine | 0.11mg | 0.153mg | 0% |
| Histidine | 0.039mg | 0.066mg | 0% |
| Fructose | 0.5g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +626.7% |
| Contains more OtherOther | +43.6% |
| Contains more ProteinProtein | +57.7% |
| Contains more FatsFats | +226.7% |
| Contains more WaterWater | +22.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated fat | +41.3% |
~equal in
Saturated fat
~0.05g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 | +1972.7% |
| Contains more GlucoseGlucose | +470% |
| Contains more FructoseFructose | +194.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
