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  6. Yam vs. Rapini

Yam vs. Rapini — In-Depth Nutrition Comparison

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How are Yam and Rapini different?

  • Yam is richer in Potassium, and Copper, while Rapini is higher in Vitamin K, Iron, Folate, Vitamin A RAE, Calcium, Vitamin C, Vitamin E , and Vitamin B2.
  • Rapini covers your daily need of Vitamin K 185% more than Yam.
  • Yam contains 4 times more Copper than Rapini. Yam contains 0.152mg of Copper, while Rapini contains 0.042mg.

Yam, cooked, boiled, drained, or baked, without salt and Broccoli raab, raw types were used in this article.

Infographic

Yam 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.
Yam
Yam
3
:
7
Rapini
Rapini
Contains more Potassium +241.8%
Contains less Sodium -75.8%
Contains more Copper +261.9%
Contains more Calcium +671.4%
Contains more Iron +311.5%
Contains more Magnesium +22.2%
Contains more Phosphorus +49%
Contains more Zinc +285%
Contains more Selenium +42.9%
Equal in Manganese - 0.395
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +241.8%
Contains less Sodium -75.8%
Contains more Copper +261.9%
Contains more Calcium +671.4%
Contains more Iron +311.5%
Contains more Magnesium +22.2%
Contains more Phosphorus +49%
Contains more Zinc +285%
Contains more Selenium +42.9%
Equal in Manganese - 0.395

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.
Yam
Yam
1
:
9
Rapini
Rapini
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +2049.2%
Contains more Vitamin E +376.5%
Contains more Vitamin C +66.9%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +121.2%
Contains more Folate +418.8%
Contains more Vitamin K +9639.1%
Equal in Vitamin B5 - 0.322
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Rapini
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 B6 +33.3%
Contains more Vitamin A +2049.2%
Contains more Vitamin E +376.5%
Contains more Vitamin C +66.9%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +121.2%
Contains more Folate +418.8%
Contains more Vitamin K +9639.1%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Rapini
Rapini
Contains more Carbs +864.2%
Contains more Protein +112.8%
Contains more Fats +250%
Contains more Water +32%
Contains more Other +23.7%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Rapini
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 +864.2%
Contains more Protein +112.8%
Contains more Fats +250%
Contains more Water +32%
Contains more Other +23.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Rapini
Rapini
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +116.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +116.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Rapini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Rapini Opinion
Net carbs 23.58g 0.15g Yam
Protein 1.49g 3.17g Rapini
Fats 0.14g 0.49g Rapini
Carbs 27.48g 2.85g Yam
Calories 116kcal 22kcal Yam
Fructose 0.17g Rapini
Sugar 0.49g 0.38g Rapini
Fiber 3.9g 2.7g Yam
Calcium 14mg 108mg Rapini
Iron 0.52mg 2.14mg Rapini
Magnesium 18mg 22mg Rapini
Phosphorus 49mg 73mg Rapini
Potassium 670mg 196mg Yam
Sodium 8mg 33mg Yam
Zinc 0.2mg 0.77mg Rapini
Copper 0.152mg 0.042mg Yam
Manganese 0.371mg 0.395mg Rapini
Selenium 0.7µg 1µg Rapini
Vitamin A 122IU 2622IU Rapini
Vitamin A RAE 6µg 131µg Rapini
Vitamin E 0.34mg 1.62mg Rapini
Vitamin C 12.1mg 20.2mg Rapini
Vitamin B1 0.095mg 0.162mg Rapini
Vitamin B2 0.028mg 0.129mg Rapini
Vitamin B3 0.552mg 1.221mg Rapini
Vitamin B5 0.311mg 0.322mg Rapini
Vitamin B6 0.228mg 0.171mg Yam
Folate 16µg 83µg Rapini
Vitamin K 2.3µg 224µg Rapini
Tryptophan 0.012mg 0.043mg Rapini
Threonine 0.052mg 0.106mg Rapini
Isoleucine 0.05mg 0.104mg Rapini
Leucine 0.094mg 0.17mg Rapini
Lysine 0.058mg 0.198mg Rapini
Methionine 0.02mg 0.048mg Rapini
Phenylalanine 0.069mg 0.128mg Rapini
Valine 0.06mg 0.153mg Rapini
Histidine 0.033mg 0.066mg Rapini
Saturated Fat 0.029g 0.05g Yam
Monounsaturated Fat 0.005g 0.026g Rapini
Polyunsaturated fat 0.06g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
15%
Yam
86%
Rapini
Minerals Daily Need Coverage Score
23%
Yam
27%
Rapini

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.11g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
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)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.