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Kohlrabi vs. Potato salad — In-Depth Nutrition Comparison

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A recap on differences between kohlrabi and potato salad

  • Kohlrabi has more vitamin C and fiber; however, potato salad is higher in vitamin B5, selenium, monounsaturated fat, and polyunsaturated fat.
  • Kohlrabi covers your daily vitamin C needs 58% more than potato salad.
  • Potato salad contains 3 times less fiber than kohlrabi. Kohlrabi contains 3.6g of fiber, while potato salad contains 1.3g.
  • Kohlrabi has less sodium.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Kohlrabi, raw and Potato salad, home-prepared.

Infographic

Kohlrabi vs Potato salad 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" 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% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +37.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +37.6%
Contains more IronIron +62.5%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +13%
Contains more SeleniumSelenium +485.7%
~equal in Copper ~0.118mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +520%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +54%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +223.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

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% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +19.7%
Contains more ProteinProtein +57.6%
Contains more FatsFats +8100%
Contains more CarbsCarbs +80.2%
Contains more OtherOther +95%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +35328.6%
Contains more Poly. FatPolyunsaturated fat +7685.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Potato salad
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Potato salad DV% diff.
Vitamin C 62mg 10mg 58%
Polyunsaturated fat 0.048g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 20mg 529mg 22%
Fats 0.1g 8.2g 12%
Fiber 3.6g 1.3g 9%
Vitamin B5 0.165mg 0.534mg 7%
Calories 27kcal 143kcal 6%
Monounsaturated fat 0.007g 2.48g 6%
Saturated fat 0.013g 1.429g 6%
Selenium 0.7µg 4.1µg 6%
Vitamin B2 0.02mg 0.06mg 3%
Zinc 0.03mg 0.31mg 3%
Potassium 350mg 254mg 3%
Vitamin A 2µg 32µg 3%
Vitamin E 0.48mg 3%
Iron 0.4mg 0.65mg 3%
Vitamin B3 0.4mg 0.89mg 3%
Carbs 6.2g 11.17g 2%
Choline 12.3mg 2%
Folate 16µg 7µg 2%
Vitamin B1 0.05mg 0.077mg 2%
Protein 1.7g 2.68g 2%
Manganese 0.139mg 0.101mg 2%
Calcium 24mg 19mg 1%
Vitamin B6 0.15mg 0.141mg 1%
Phosphorus 46mg 52mg 1%
Copper 0.129mg 0.118mg 1%
Magnesium 19mg 15mg 1%
Net carbs 2.6g 9.87g N/A
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.042mg 0%
Threonine 0.049mg 0.116mg 0%
Isoleucine 0.078mg 0.141mg 0%
Leucine 0.067mg 0.202mg 0%
Lysine 0.056mg 0.171mg 0%
Methionine 0.013mg 0.066mg 0%
Phenylalanine 0.039mg 0.135mg 0%
Valine 0.05mg 0.172mg 0%
Histidine 0.019mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Kohlrabi
13%
Potato salad
Minerals Daily Need Coverage Score
15%
Kohlrabi
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 1.416g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
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

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.