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Kohlrabi vs Jícama - In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Jícama

  • Kohlrabi has more Vitamin C, Copper, Vitamin B6, and Potassium, however Jícama has more Fiber.
  • Daily need coverage for Vitamin C from Kohlrabi is 46% higher.
  • Jícama has 4 times less Vitamin B6 than Kohlrabi. Kohlrabi has 0.15mg of Vitamin B6, while Jícama has 0.042mg.

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

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Kohlrabi vs Jícama 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 Calcium +100%
Contains more Potassium +133.3%
Contains more Magnesium +58.3%
Contains more Copper +168.8%
Contains more Phosphorus +155.6%
Contains more Iron +50%
Contains more Zinc +433.3%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Contains more Calcium +100%
Contains more Potassium +133.3%
Contains more Magnesium +58.3%
Contains more Copper +168.8%
Contains more Phosphorus +155.6%
Contains more Iron +50%
Contains more Zinc +433.3%
Contains less Sodium -80%

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 C +206.9%
Contains more Vitamin A +71.4%
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%
Contains more Vitamin B2 +45%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.46
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Contains more Vitamin C +206.9%
Contains more Vitamin A +71.4%
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%
Contains more Vitamin B2 +45%
Contains more Vitamin K +200%
Equal in Vitamin E - 0.46

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
25
Kohlrabi
10
Jícama
Mineral Summary Score
17
Kohlrabi
10
Jícama

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
10%
Kohlrabi
4%
Jícama
Carbohydrates
6%
Kohlrabi
9%
Jícama
Fats
0%
Kohlrabi
0%
Jícama

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.
Kohlrabi Jícama
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Kohlrabi Jícama Opinion
Calories 27 38 Jícama
Protein 1.7 0.72 Kohlrabi
Fats 0.1 0.09 Kohlrabi
Vitamin C 62 20.2 Kohlrabi
Net carbs 2.5999999046325684 3.9200000762939453 Jícama
Carbs 6.2 8.82 Jícama
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.6 Jícama
Calcium 24 12 Kohlrabi
Potassium 350 150 Kohlrabi
Magnesium 19 12 Kohlrabi
Sugar 2.6 1.8 Jícama
Fiber 3.6 4.9 Jícama
Copper 0.129 0.048 Kohlrabi
Zinc 0.03 0.16 Jícama
Starch
Phosphorus 46 18 Kohlrabi
Sodium 20 4 Jícama
Vitamin A 36 21 Kohlrabi
Vitamin E 0.48 0.46 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.02 Kohlrabi
Vitamin B2 0.02 0.029 Jícama
Vitamin B3 0.4 0.2 Kohlrabi
Vitamin B5 0.165 0.135 Kohlrabi
Vitamin B6 0.15 0.042 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 0.3 Jícama
Folate 16 12 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.013 0.021 Kohlrabi
Monounsaturated Fat 0.007 0.005 Kohlrabi
Polyunsaturated fat 0.048 0.043 Kohlrabi
Tryptophan 0.01 Kohlrabi
Threonine 0.049 0.018 Kohlrabi
Isoleucine 0.078 0.016 Kohlrabi
Leucine 0.067 0.025 Kohlrabi
Lysine 0.056 0.026 Kohlrabi
Methionine 0.013 0.007 Kohlrabi
Phenylalanine 0.039 0.017 Kohlrabi
Valine 0.05 0.022 Kohlrabi
Histidine 0.019 0.019
Fructose

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.