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  6. Sweet potato vs. Kohlrabi

Sweet potato vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Sweet potato and Kohlrabi different?

  • Sweet potato is higher in Vitamin A RAE, Manganese, Vitamin B5, Vitamin B6, Vitamin B3, and Vitamin B2, however, Kohlrabi is richer in Vitamin C.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 107% higher.
  • Sweet potato contains 5 times more Vitamin B5 than Kohlrabi. While Sweet potato contains 0.884mg of Vitamin B5, Kohlrabi contains only 0.165mg.
  • Kohlrabi has less Sugar.

Sweet potato, cooked, baked in skin, flesh, without salt and Kohlrabi, raw are the varieties used in this article.

Infographic

Sweet potato vs Kohlrabi 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.
Sweet potato
Sweet potato
8
:
2
Kohlrabi
Kohlrabi
Contains more Calcium +58.3%
Contains more Iron +72.5%
Contains more Magnesium +42.1%
Contains more Phosphorus +17.4%
Contains more Potassium +35.7%
Contains more Zinc +966.7%
Contains more Copper +24.8%
Contains more Manganese +257.6%
Contains less Sodium -44.4%
Contains more Selenium +250%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +58.3%
Contains more Iron +72.5%
Contains more Magnesium +42.1%
Contains more Phosphorus +17.4%
Contains more Potassium +35.7%
Contains more Zinc +966.7%
Contains more Copper +24.8%
Contains more Manganese +257.6%
Contains less Sodium -44.4%
Contains more Selenium +250%

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.
Sweet potato
Sweet potato
8
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin A +53283.3%
Contains more Vitamin E +47.9%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +435.8%
Contains more Vitamin B6 +90.7%
Contains more Vitamin K +2200%
Contains more Vitamin C +216.3%
Contains more Folate +166.7%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +53283.3%
Contains more Vitamin E +47.9%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +435.8%
Contains more Vitamin B6 +90.7%
Contains more Vitamin K +2200%
Contains more Vitamin C +216.3%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +18.2%
Contains more Fats +50%
Contains more Carbs +234%
Contains more Other +35%
Contains more Water +20.1%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +18.2%
Contains more Fats +50%
Contains more Carbs +234%
Contains more Other +35%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Kohlrabi
Kohlrabi
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +250%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +250%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Kohlrabi Opinion
Net carbs 17.41g 2.6g Sweet potato
Protein 2.01g 1.7g Sweet potato
Fats 0.15g 0.1g Sweet potato
Carbs 20.71g 6.2g Sweet potato
Calories 90kcal 27kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 2.6g Kohlrabi
Fiber 3.3g 3.6g Kohlrabi
Calcium 38mg 24mg Sweet potato
Iron 0.69mg 0.4mg Sweet potato
Magnesium 27mg 19mg Sweet potato
Phosphorus 54mg 46mg Sweet potato
Potassium 475mg 350mg Sweet potato
Sodium 36mg 20mg Kohlrabi
Zinc 0.32mg 0.03mg Sweet potato
Copper 0.161mg 0.129mg Sweet potato
Manganese 0.497mg 0.139mg Sweet potato
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 19218IU 36IU Sweet potato
Vitamin A RAE 961µg 2µg Sweet potato
Vitamin E 0.71mg 0.48mg Sweet potato
Vitamin C 19.6mg 62mg Kohlrabi
Vitamin B1 0.107mg 0.05mg Sweet potato
Vitamin B2 0.106mg 0.02mg Sweet potato
Vitamin B3 1.487mg 0.4mg Sweet potato
Vitamin B5 0.884mg 0.165mg Sweet potato
Vitamin B6 0.286mg 0.15mg Sweet potato
Folate 6µg 16µg Kohlrabi
Vitamin K 2.3µg 0.1µg Sweet potato
Tryptophan 0.04mg 0.01mg Sweet potato
Threonine 0.107mg 0.049mg Sweet potato
Isoleucine 0.07mg 0.078mg Kohlrabi
Leucine 0.118mg 0.067mg Sweet potato
Lysine 0.084mg 0.056mg Sweet potato
Methionine 0.037mg 0.013mg Sweet potato
Phenylalanine 0.114mg 0.039mg Sweet potato
Valine 0.11mg 0.05mg Sweet potato
Histidine 0.039mg 0.019mg Sweet potato
Saturated Fat 0.052g 0.013g Kohlrabi
Monounsaturated Fat 0.002g 0.007g Kohlrabi
Polyunsaturated fat 0.092g 0.048g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Kohlrabi
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
120%
Sweet potato
25%
Kohlrabi
Minerals Daily Need Coverage Score
25%
Sweet potato
15%
Kohlrabi

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 50)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.