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Sweet potato vs Kohlrabi - In-Depth Nutrition Comparison

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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 contains less Sugars?
Kohlrabi
Kohlrabi contains less Sugars (difference - 1.58g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.005g)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Kohlrabi
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Sweet potato
31
Kohlrabi
Mineral Summary Score
15
Sweet potato
12
Kohlrabi

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +52.5%
Contains more Calcium +25%
Contains more Magnesium +31.6%
Contains more Copper +17.1%
Contains more Zinc +900%
Contains less Sodium -63.6%
Equal in Potassium - 350
Equal in Phosphorus - 46
Contains more Iron +52.5%
Contains more Calcium +25%
Contains more Magnesium +31.6%
Contains more Copper +17.1%
Contains more Zinc +900%
Contains less Sodium -63.6%
Equal in Potassium - 350
Equal in Phosphorus - 46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +39308.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +384.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +1700%
Contains more Vitamin C +2483.3%
Contains more Vitamin E +84.6%
Contains more Vitamin A +39308.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +384.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +1700%
Contains more Vitamin C +2483.3%
Contains more Vitamin E +84.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Sweet potato
10%
Kohlrabi
Carbohydrates
20%
Sweet potato
6%
Kohlrabi
Fats
0%
Sweet potato
0%
Kohlrabi

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Kohlrabi Opinion
Calories 86 27 Sweet potato
Protein 1.57 1.7 Kohlrabi
Fats 0.05 0.1 Kohlrabi
Vitamin C 2.4 62 Kohlrabi
Carbs 20.12 6.2 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.4 Sweet potato
Calcium 30 24 Sweet potato
Potassium 337 350 Kohlrabi
Magnesium 25 19 Sweet potato
Sugars 4.18 2.6 Sweet potato
Fiber 3 3.6 Kohlrabi
Copper 0.151 0.129 Sweet potato
Zinc 0.3 0.03 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 46 Sweet potato
Sodium 55 20 Kohlrabi
Vitamin A 14187 36 Sweet potato
Vitamin E 0.26 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.02 Sweet potato
Vitamin B3 0.557 0.4 Sweet potato
Vitamin B5 0.8 0.165 Sweet potato
Vitamin B6 0.209 0.15 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 0.1 Sweet potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.013 Kohlrabi
Monounsaturated Fat 0.001 0.007 Kohlrabi
Polyunsaturated fat 0.014 0.048 Kohlrabi
Tryptophan 0.031 0.01 Sweet potato
Threonine 0.083 0.049 Sweet potato
Isoleucine 0.055 0.078 Kohlrabi
Leucine 0.092 0.067 Sweet potato
Lysine 0.066 0.056 Sweet potato
Methionine 0.029 0.013 Sweet potato
Phenylalanine 0.089 0.039 Sweet potato
Valine 0.086 0.05 Sweet potato
Histidine 0.031 0.019 Sweet potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.