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Kohlrabi vs Sweet potato - In-Depth Nutrition Comparison

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How are Kohlrabi and Sweet potato different?

  • Kohlrabi is richer in Vitamin C, while Sweet potato is higher in Vitamin A, Vitamin B5, and Manganese.
  • Sweet potato covers your daily need of Vitamin A 79% more than Kohlrabi.
  • Kohlrabi contains 26 times more Vitamin C than Sweet potato. Kohlrabi contains 62mg of Vitamin C, while Sweet potato contains 2.4mg.

Kohlrabi, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Kohlrabi vs Sweet 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 less Sodium -63.6%
Contains more Iron +52.5%
Contains more Calcium +25%
Contains more Magnesium +31.6%
Contains more Copper +17.1%
Contains more Zinc +900%
Equal in Potassium - 337
Equal in Phosphorus - 47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains less Sodium -63.6%
Contains more Iron +52.5%
Contains more Calcium +25%
Contains more Magnesium +31.6%
Contains more Copper +17.1%
Contains more Zinc +900%
Equal in Potassium - 337
Equal in Phosphorus - 47

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
:
Contains more Vitamin C +2483.3%
Contains more Vitamin E +84.6%
Contains more Folate +45.5%
Contains more Vitamin A +39308.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +384.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +1700%
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 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +2483.3%
Contains more Vitamin E +84.6%
Contains more Folate +45.5%
Contains more Vitamin A +39308.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +384.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +1700%

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
85
Sweet potato
Mineral Summary Score
17
Kohlrabi
21
Sweet 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
9%
Sweet potato
Carbohydrates
6%
Kohlrabi
20%
Sweet potato
Fats
0%
Kohlrabi
0%
Sweet 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 Sweet potato
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Kohlrabi Sweet potato Opinion
Calories 27 86 Sweet potato
Protein 1.7 1.57 Kohlrabi
Fats 0.1 0.05 Kohlrabi
Vitamin C 62 2.4 Kohlrabi
Carbs 6.2 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.61 Sweet potato
Calcium 24 30 Sweet potato
Potassium 350 337 Kohlrabi
Magnesium 19 25 Sweet potato
Sugar 2.6 4.18 Kohlrabi
Fiber 3.6 3 Kohlrabi
Copper 0.129 0.151 Sweet potato
Zinc 0.03 0.3 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 46 47 Sweet potato
Sodium 20 55 Kohlrabi
Vitamin A 36 14187 Sweet potato
Vitamin E 0.48 0.26 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.078 Sweet potato
Vitamin B2 0.02 0.061 Sweet potato
Vitamin B3 0.4 0.557 Sweet potato
Vitamin B5 0.165 0.8 Sweet potato
Vitamin B6 0.15 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 0.1 1.8 Sweet potato
Folate 16 11 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.013 0.018 Kohlrabi
Monounsaturated Fat 0.007 0.001 Kohlrabi
Polyunsaturated fat 0.048 0.014 Kohlrabi
Tryptophan 0.01 0.031 Sweet potato
Threonine 0.049 0.083 Sweet potato
Isoleucine 0.078 0.055 Kohlrabi
Leucine 0.067 0.092 Sweet potato
Lysine 0.056 0.066 Sweet potato
Methionine 0.013 0.029 Sweet potato
Phenylalanine 0.039 0.089 Sweet potato
Valine 0.05 0.086 Sweet potato
Histidine 0.019 0.031 Sweet potato
Fructose 0.7 Sweet 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.