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  6. Jícama raw vs. Kohlrabi

Jícama raw vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Jícama raw and Kohlrabi

  • Jícama raw 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 raw 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.
Jícama raw
Jícama raw
3
:
6
Kohlrabi
Kohlrabi
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%
Contains more Manganese +131.7%
Equal in Selenium - 0.7
Jícama raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 9% 8% 14% 1% 5% 16% 8% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
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%
Contains more Manganese +131.7%
Equal in Selenium - 0.7

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.
Jícama raw
Jícama raw
2
:
8
Kohlrabi
Kohlrabi
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
Jícama raw
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%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jícama raw
Jícama raw
1
:
4
Kohlrabi
Kohlrabi
Contains more Carbs +42.3%
Contains more Protein +136.1%
Contains more Fats +11.1%
Contains more Other +233.3%
Equal in Water - 91
Jícama raw
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 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 Carbs +42.3%
Contains more Protein +136.1%
Contains more Fats +11.1%
Contains more Other +233.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jícama raw
Jícama raw
0
:
3
Kohlrabi
Kohlrabi
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +11.6%
Jícama raw
30% 7% 62%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +11.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama raw 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 raw Kohlrabi Opinion
Net carbs 3.92g 2.6g Jícama raw
Protein 0.72g 1.7g Kohlrabi
Fats 0.09g 0.1g Kohlrabi
Carbs 8.82g 6.2g Jícama raw
Calories 38kcal 27kcal Jícama raw
Sugar 1.8g 2.6g Jícama raw
Fiber 4.9g 3.6g Jícama raw
Calcium 12mg 24mg Kohlrabi
Iron 0.6mg 0.4mg Jícama raw
Magnesium 12mg 19mg Kohlrabi
Phosphorus 18mg 46mg Kohlrabi
Potassium 150mg 350mg Kohlrabi
Sodium 4mg 20mg Jícama raw
Zinc 0.16mg 0.03mg Jícama raw
Copper 0.048mg 0.129mg Kohlrabi
Manganese 0.06mg 0.139mg Kohlrabi
Selenium 0.7µg 0.7µg
Vitamin A 21IU 36IU Kohlrabi
Vitamin A RAE 1µg 2µg Kohlrabi
Vitamin E 0.46mg 0.48mg Kohlrabi
Vitamin C 20.2mg 62mg Kohlrabi
Vitamin B1 0.02mg 0.05mg Kohlrabi
Vitamin B2 0.029mg 0.02mg Jícama raw
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 K 0.3µg 0.1µg Jícama raw
Tryptophan 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
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 raw Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
10%
Jícama raw
25%
Kohlrabi
Minerals Daily Need Coverage Score
9%
Jícama raw
15%
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 raw
Jícama raw is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Jícama raw
Jícama raw contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Jícama raw
Jícama raw is cheaper (difference - $0.6)
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. Jícama raw - 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.