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  6. Yam vs. Rapini

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

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Rapini
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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%
~equal in Magnesium ~22mg
~equal in Manganese ~0.395mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Rapini
Rapini
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Rapini DV% diff.
Vitamin K 2.3µg 224µg 185%
Iron 0.54mg 2.14mg 20%
Potassium 816mg 196mg 18%
Copper 0.178mg 0.042mg 15%
Folate 23µg 83µg 15%
Vitamin A 7µg 131µg 14%
Calcium 17mg 108mg 9%
Vitamin B6 0.293mg 0.171mg 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 B1 0.112mg 0.162mg 4%
Vitamin B3 0.552mg 1.221mg 4%
Protein 1.53g 3.17g 3%
Vitamin C 17.1mg 20.2mg 3%
Phosphorus 55mg 73mg 3%
Sodium 9mg 33mg 1%
Selenium 0.7µg 1µg 1%
Protein per 100 calories 1.3g 14g N/A
Calories per 10 g protein 771kcal 69kcal N/A
Weight per 100 calories 85g 455g N/A
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%
Choline 16.5mg 18.3mg 0%
Saturated fat 0.037g 0.05g 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Rapini
Rapini
4
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 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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -26%
Contains more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +71.1%

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/170071/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.