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  6. Kohlrabi vs. Potato salad

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

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%

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%

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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. 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.