Kohlrabi vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between kohlrabi and potatoes
- Kohlrabi has more vitamin C and fiber, while potatoes have more vitamin B6 and iron.
- Kohlrabi covers your daily need for vitamin C, 47% more than potatoes.
- Kohlrabi contains 3 times more sugar than potatoes. While kohlrabi contains 2.6g of sugar, potatoes contain only 0.82g.
- Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Kohlrabi, raw and Potatoes, flesh and skin, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +100% |
| Contains more CopperCopper | +17.3% |
| Contains more SeleniumSelenium | +75% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +21.4% |
| Contains more IronIron | +102.5% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +23.9% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +43.9% |
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.
| Contains more Vitamin CVitamin C | +214.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4700% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B5Vitamin B5 | +78.8% |
| Contains more Vitamin B6Vitamin B6 | +98.7% |
| Contains more Vitamin KVitamin K | +1900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.8% |
| Contains more ProteinProtein | +20.6% |
| Contains more CarbsCarbs | +182.1% |
| Contains more OtherOther | +12% |
~equal in
Fats
~0.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48% |
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +14.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 62mg | 19.7mg | 47% |
| Vitamin B6 | 0.15mg | 0.298mg | 11% |
| Fiber | 3.6g | 2.1g | 6% |
| Starch | 15.29g | 6% | |
| Iron | 0.4mg | 0.81mg | 5% |
| Carbs | 6.2g | 17.49g | 4% |
| Vitamin B3 | 0.4mg | 1.061mg | 4% |
| Calories | 27kcal | 77kcal | 3% |
| Vitamin B5 | 0.165mg | 0.295mg | 3% |
| Manganese | 0.139mg | 0.2mg | 3% |
| Vitamin E | 0.48mg | 0.01mg | 3% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Copper | 0.129mg | 0.11mg | 2% |
| Zinc | 0.03mg | 0.3mg | 2% |
| Phosphorus | 46mg | 57mg | 2% |
| Potassium | 350mg | 425mg | 2% |
| Vitamin K | 0.1µg | 2µg | 2% |
| Sodium | 20mg | 6mg | 1% |
| Calcium | 24mg | 12mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Protein | 1.7g | 2.05g | 1% |
| Vitamin B2 | 0.02mg | 0.032mg | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Fats | 0.1g | 0.09g | 0% |
| Net carbs | 2.6g | 15.39g | N/A |
| Sugar | 2.6g | 0.82g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Folate | 16µg | 15µg | 0% |
| Choline | 12.3mg | 12.1mg | 0% |
| Saturated fat | 0.013g | 0.025g | 0% |
| Monounsaturated fat | 0.007g | 0.002g | 0% |
| Polyunsaturated fat | 0.048g | 0.042g | 0% |
| Tryptophan | 0.01mg | 0.021mg | 0% |
| Threonine | 0.049mg | 0.067mg | 0% |
| Isoleucine | 0.078mg | 0.066mg | 0% |
| Leucine | 0.067mg | 0.098mg | 0% |
| Lysine | 0.056mg | 0.107mg | 0% |
| Methionine | 0.013mg | 0.032mg | 0% |
| Phenylalanine | 0.039mg | 0.081mg | 0% |
| Valine | 0.05mg | 0.103mg | 0% |
| Histidine | 0.019mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
17%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 14mg)
Which food is cheaper?
Potato is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.