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Jícama vs Kohlrabi - In-Depth Nutrition Comparison

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The main differences between Jícama and Kohlrabi

  • Jícama has more Fiber, however Kohlrabi has more Vitamin C, Copper, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin C from Kohlrabi is 46% higher.

Food types used in this article are Yambean (jicama), raw and Kohlrabi, raw.

Infographic

Jícama vs Kohlrabi 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +50%
Contains less Sodium -80%
Contains more Zinc +433.3%
Contains more Calcium +100%
Contains more Magnesium +58.3%
Contains more Phosphorus +155.6%
Contains more Potassium +133.3%
Contains more Copper +168.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Iron +50%
Contains less Sodium -80%
Contains more Zinc +433.3%
Contains more Calcium +100%
Contains more Magnesium +58.3%
Contains more Phosphorus +155.6%
Contains more Potassium +133.3%
Contains more Copper +168.8%

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 B2 +45%
Contains more Vitamin K +200%
Contains more Vitamin A +71.4%
Contains more Vitamin C +206.9%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +257.1%
Contains more Folate +33.3%
Equal in Vitamin E - 0.48
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
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 B2 +45%
Contains more Vitamin K +200%
Contains more Vitamin A +71.4%
Contains more Vitamin C +206.9%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +257.1%
Contains more Folate +33.3%
Equal in Vitamin E - 0.48

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jícama Kohlrabi Opinion
Net carbs 3.92g 2.6g Jícama
Protein 0.72g 1.7g Kohlrabi
Fats 0.09g 0.1g Kohlrabi
Carbs 8.82g 6.2g Jícama
Calories 38kcal 27kcal Jícama
Starch g g
Fructose g g
Sugar 1.8g 2.6g Jícama
Fiber 4.9g 3.6g Jícama
Calcium 12mg 24mg Kohlrabi
Iron 0.6mg 0.4mg Jícama
Magnesium 12mg 19mg Kohlrabi
Phosphorus 18mg 46mg Kohlrabi
Potassium 150mg 350mg Kohlrabi
Sodium 4mg 20mg Jícama
Zinc 0.16mg 0.03mg Jícama
Copper 0.048mg 0.129mg Kohlrabi
Vitamin A 21IU 36IU Kohlrabi
Vitamin E 0.46mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 62mg Kohlrabi
Vitamin B1 0.02mg 0.05mg Kohlrabi
Vitamin B2 0.029mg 0.02mg Jícama
Vitamin B3 0.2mg 0.4mg Kohlrabi
Vitamin B5 0.135mg 0.165mg Kohlrabi
Vitamin B6 0.042mg 0.15mg Kohlrabi
Folate 12µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.1µg Jícama
Tryptophan mg 0.01mg Kohlrabi
Threonine 0.018mg 0.049mg Kohlrabi
Isoleucine 0.016mg 0.078mg Kohlrabi
Leucine 0.025mg 0.067mg Kohlrabi
Lysine 0.026mg 0.056mg Kohlrabi
Methionine 0.007mg 0.013mg Kohlrabi
Phenylalanine 0.017mg 0.039mg Kohlrabi
Valine 0.022mg 0.05mg Kohlrabi
Histidine 0.019mg 0.019mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.013g Kohlrabi
Monounsaturated Fat 0.005g 0.007g Kohlrabi
Polyunsaturated fat 0.043g 0.048g Kohlrabi

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Jícama
25
Kohlrabi
Mineral Summary Score
10
Jícama
17
Kohlrabi

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 food.
Protein
4%
Jícama
10%
Kohlrabi
Carbohydrates
9%
Jícama
6%
Kohlrabi
Fats
0%
Jícama
0%
Kohlrabi

Comparison summary

Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Jícama
Jícama is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 3)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.