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Kohlrabi vs Potato - In-Depth Nutrition Comparison

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Summary of differences between Kohlrabi and Potato

  • Kohlrabi has more Vitamin C, and Fiber, while Potato has more Vitamin B6, and Iron.
  • Kohlrabi covers your daily need of Vitamin C 47% more than Potato.
  • Kohlrabi contains 3 times more Sugar than Potato. While Kohlrabi contains 2.6g of Sugar, Potato contains only 0.82g.

These are the specific foods used in this comparison Kohlrabi, raw and Potatoes, flesh and skin, raw.

Infographic

Kohlrabi vs Potato 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 Copper +17.3%
Contains more Iron +102.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +23.9%
Contains more Potassium +21.4%
Contains less Sodium -70%
Contains more Zinc +900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +100%
Contains more Copper +17.3%
Contains more Iron +102.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +23.9%
Contains more Potassium +21.4%
Contains less Sodium -70%
Contains more Zinc +900%

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
:
6
Potato
Contains more Vitamin A +1700%
Contains more Vitamin E +4700%
Contains more Vitamin C +214.7%
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +98.7%
Contains more Vitamin K +1900%
Equal in Folate - 15
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +1700%
Contains more Vitamin E +4700%
Contains more Vitamin C +214.7%
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +98.7%
Contains more Vitamin K +1900%
Equal in Folate - 15

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 Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Potato Opinion
Net carbs 2.6g 15.39g Potato
Protein 1.7g 2.05g Potato
Fats 0.1g 0.09g Kohlrabi
Carbs 6.2g 17.49g Potato
Calories 27kcal 77kcal Potato
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 2.6g 0.82g Potato
Fiber 3.6g 2.1g Kohlrabi
Calcium 24mg 12mg Kohlrabi
Iron 0.4mg 0.81mg Potato
Magnesium 19mg 23mg Potato
Phosphorus 46mg 57mg Potato
Potassium 350mg 425mg Potato
Sodium 20mg 6mg Potato
Zinc 0.03mg 0.3mg Potato
Copper 0.129mg 0.11mg Kohlrabi
Vitamin A 36IU 2IU Kohlrabi
Vitamin E 0.48mg 0.01mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 19.7mg Kohlrabi
Vitamin B1 0.05mg 0.081mg Potato
Vitamin B2 0.02mg 0.032mg Potato
Vitamin B3 0.4mg 1.061mg Potato
Vitamin B5 0.165mg 0.295mg Potato
Vitamin B6 0.15mg 0.298mg Potato
Folate 16µg 15µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2µg Potato
Tryptophan 0.01mg 0.021mg Potato
Threonine 0.049mg 0.067mg Potato
Isoleucine 0.078mg 0.066mg Kohlrabi
Leucine 0.067mg 0.098mg Potato
Lysine 0.056mg 0.107mg Potato
Methionine 0.013mg 0.032mg Potato
Phenylalanine 0.039mg 0.081mg Potato
Valine 0.05mg 0.103mg Potato
Histidine 0.019mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.025g Kohlrabi
Monounsaturated Fat 0.007g 0.002g Kohlrabi
Polyunsaturated fat 0.048g 0.042g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Potato
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
25
Kohlrabi
18
Potato
Mineral Summary Score
17
Kohlrabi
20
Potato

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
12%
Potato
Carbohydrates
6%
Kohlrabi
17%
Potato
Fats
0%
Kohlrabi
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 14mg)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.