Yam vs. Rapini — In-Depth Nutrition Comparison
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What are the differences between yam and rapini?
- Yam is higher in potassium, copper, and vitamin B6, yet rapini is higher in vitamin K, vitamin A, iron, folate, calcium, vitamin E, and vitamin B2.
- Rapini's daily need coverage for vitamin K is 185% more.
- Yam has 4 times more copper than rapini. While yam has 0.178mg of copper, rapini has only 0.042mg.
- The glycemic index of rapini is lower.
We used Yam, raw and Broccoli raab, raw types in this article.
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 PotassiumPotassium | +316.3% |
| Contains more CopperCopper | +323.8% |
| Contains less SodiumSodium | -72.7% |
| Contains more CalciumCalcium | +535.3% |
| Contains more IronIron | +296.3% |
| Contains more ZincZinc | +220.8% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains more SeleniumSelenium | +42.9% |
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 B6Vitamin B6 | +71.3% |
| Contains more Vitamin CVitamin C | +18.1% |
| Contains more Vitamin AVitamin A | +1771.4% |
| Contains more Vitamin EVitamin E | +362.9% |
| Contains more Vitamin B1Vitamin B1 | +44.6% |
| Contains more Vitamin B2Vitamin B2 | +303.1% |
| Contains more Vitamin B3Vitamin B3 | +121.2% |
| Contains more Vitamin KVitamin K | +9639.1% |
| Contains more FolateFolate | +260.9% |
| Contains more CholineCholine | +10.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 224µg | 185% |
| Iron | 0.54mg | 2.14mg | 20% |
| Potassium | 816mg | 196mg | 18% |
| Folate | 23µg | 83µg | 15% |
| Copper | 0.178mg | 0.042mg | 15% |
| Vitamin A | 7µg | 131µg | 14% |
| Vitamin B6 | 0.293mg | 0.171mg | 9% |
| Calcium | 17mg | 108mg | 9% |
| Carbs | 27.88g | 2.85g | 8% |
| Vitamin E | 0.35mg | 1.62mg | 8% |
| Vitamin B2 | 0.032mg | 0.129mg | 7% |
| Fiber | 4.1g | 2.7g | 6% |
| Calories | 118kcal | 22kcal | 5% |
| Zinc | 0.24mg | 0.77mg | 5% |
| Vitamin B3 | 0.552mg | 1.221mg | 4% |
| Vitamin B1 | 0.112mg | 0.162mg | 4% |
| Phosphorus | 55mg | 73mg | 3% |
| Protein | 1.53g | 3.17g | 3% |
| Vitamin C | 17.1mg | 20.2mg | 3% |
| Sodium | 9mg | 33mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Fats | 0.17g | 0.49g | 0% |
| Net carbs | 23.78g | 0.15g | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Sugar | 0.5g | 0.38g | N/A |
| Manganese | 0.397mg | 0.395mg | 0% |
| Vitamin B5 | 0.314mg | 0.322mg | 0% |
| Saturated fat | 0.037g | 0.05g | 0% |
| Choline | 16.5mg | 18.3mg | 0% |
| Monounsaturated fat | 0.006g | 0.026g | 0% |
| Polyunsaturated fat | 0.076g | 0.13g | 0% |
| Tryptophan | 0.012mg | 0.043mg | 0% |
| Threonine | 0.054mg | 0.106mg | 0% |
| Isoleucine | 0.052mg | 0.104mg | 0% |
| Leucine | 0.096mg | 0.17mg | 0% |
| Lysine | 0.059mg | 0.198mg | 0% |
| Methionine | 0.021mg | 0.048mg | 0% |
| Phenylalanine | 0.071mg | 0.128mg | 0% |
| Valine | 0.062mg | 0.153mg | 0% |
| Histidine | 0.034mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +878.2% |
| Contains more ProteinProtein | +107.2% |
| Contains more FatsFats | +188.2% |
| Contains more WaterWater | +33% |
| Contains more OtherOther | +14.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26% |
| Contains more Mono. FatMonounsaturated fat | +333.3% |
| Contains more Poly. FatPolyunsaturated fat | +71.1% |