Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Kohlrabi vs Potato - In-Depth Nutrition Comparison

Compare

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

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 C +214.7%
Contains more Vitamin A +1700%
Contains more Vitamin E +4700%
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 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 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +214.7%
Contains more Vitamin A +1700%
Contains more Vitamin E +4700%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.