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  6. Kohlrabi vs. Mashed potato

Kohlrabi vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and mashed potato

  • Kohlrabi has more vitamin C, copper, and fiber; however, mashed potato is richer in polyunsaturated fat.
  • Kohlrabi covers your daily vitamin C needs 69% more than mashed potato.
  • Mashed potato has 5 times less sugar than kohlrabi. Kohlrabi has 2.6g of sugar, while mashed potato has 0.5g.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kohlrabi, raw and Fast foods, potato, mashed.

Infographic

Kohlrabi vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +29%
Contains more CopperCopper +268.6%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +41.8%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +28.3%
Contains more SeleniumSelenium +14.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient Kohlrabi Mashed potato DV% diff.
Vitamin C 62mg 0mg 69%
Sodium 20mg 306mg 12%
Copper 0.129mg 0.035mg 10%
Polyunsaturated fat 0.048g 1.342g 9%
Fiber 3.6g 1.3g 9%
Starch 12.1g 5%
Vitamin K 0.1µg 5.9µg 5%
Vitamin A 2µg 43µg 5%
Fats 0.1g 2.82g 4%
Vitamin B3 0.4mg 1.08mg 4%
Calories 27kcal 89kcal 3%
Saturated fat 0.013g 0.577g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin B5 0.165mg 3%
Carbs 6.2g 14.65g 3%
Phosphorus 46mg 59mg 2%
Potassium 350mg 286mg 2%
Zinc 0.03mg 0.22mg 2%
Folate 16µg 9µg 2%
Vitamin B6 0.15mg 0.12mg 2%
Monounsaturated fat 0.007g 0.72g 2%
Manganese 0.139mg 0.098mg 2%
Iron 0.4mg 0.31mg 1%
Calcium 24mg 18mg 1%
Magnesium 19mg 15mg 1%
Protein 1.7g 1.65g 0%
Net carbs 2.6g 13.35g N/A
Sugar 2.6g 0.5g N/A
Vitamin E 0.48mg 0.42mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B2 0.02mg 0.015mg 0%
Trans fat 0g 0.105g N/A
Choline 12.3mg 13.4mg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +14.3%
Contains more FatsFats +2720%
Contains more CarbsCarbs +136.3%
Contains more OtherOther +26%
~equal in Protein ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +10185.7%
Contains more Poly. FatPolyunsaturated fat +2695.8%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.