Kohlrabi vs. Sweet potato — In-Depth Nutrition Comparison
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How are kohlrabi and sweet potatoes different?
- Kohlrabi is higher in vitamin C; however, sweet potatoes are richer in vitamin A, manganese, vitamin B5, vitamin B6, vitamin B3, and vitamin B2.
- Daily need coverage for vitamin A for sweet potatoes is 384% higher.
- Kohlrabi contains 3 times more vitamin C than sweet potatoes. While kohlrabi contains 62mg of vitamin C, sweet potatoes contain only 19.6mg.
- Kohlrabi has less sugar.
- Kohlrabi has a lower glycemic index (20) than sweet potatoes (70).
Kohlrabi, raw and Sweet potato, cooked, baked in skin, flesh, without salt are the varieties used in this article.
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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 less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +58.3% |
| Contains more PotassiumPotassium | +35.7% |
| Contains more IronIron | +72.5% |
| Contains more CopperCopper | +24.8% |
| Contains more ZincZinc | +966.7% |
| Contains more PhosphorusPhosphorus | +17.4% |
| Contains more ManganeseManganese | +257.6% |
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 | +216.3% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin AVitamin A | +47950% |
| Contains more Vitamin EVitamin E | +47.9% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +430% |
| Contains more Vitamin B3Vitamin B3 | +271.8% |
| Contains more Vitamin B5Vitamin B5 | +435.8% |
| Contains more Vitamin B6Vitamin B6 | +90.7% |
| Contains more Vitamin KVitamin K | +2200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more WaterWater | +20.1% |
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +234% |
| Contains more OtherOther | +35% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -75% |
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +91.7% |
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 2µg | 961µg | 107% |
| Vitamin C | 62mg | 19.6mg | 47% |
| Manganese | 0.139mg | 0.497mg | 16% |
| Vitamin B5 | 0.165mg | 0.884mg | 14% |
| Vitamin B6 | 0.15mg | 0.286mg | 10% |
| Vitamin B3 | 0.4mg | 1.487mg | 7% |
| Vitamin B2 | 0.02mg | 0.106mg | 7% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Carbs | 6.2g | 20.71g | 5% |
| Potassium | 350mg | 475mg | 4% |
| Iron | 0.4mg | 0.69mg | 4% |
| Copper | 0.129mg | 0.161mg | 4% |
| Folate | 16µg | 6µg | 3% |
| Calories | 27kcal | 90kcal | 3% |
| Starch | 7.05g | 3% | |
| Zinc | 0.03mg | 0.32mg | 3% |
| Vitamin E | 0.48mg | 0.71mg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Magnesium | 19mg | 27mg | 2% |
| Calcium | 24mg | 38mg | 1% |
| Phosphorus | 46mg | 54mg | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 1.7g | 2.01g | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Fiber | 3.6g | 3.3g | 1% |
| Sodium | 20mg | 36mg | 1% |
| Fats | 0.1g | 0.15g | 0% |
| Net carbs | 2.6g | 17.41g | N/A |
| Sugar | 2.6g | 6.48g | N/A |
| Choline | 12.3mg | 13.1mg | 0% |
| Saturated fat | 0.013g | 0.052g | 0% |
| Monounsaturated fat | 0.007g | 0.002g | 0% |
| Polyunsaturated fat | 0.048g | 0.092g | 0% |
| Tryptophan | 0.01mg | 0.04mg | 0% |
| Threonine | 0.049mg | 0.107mg | 0% |
| Isoleucine | 0.078mg | 0.07mg | 0% |
| Leucine | 0.067mg | 0.118mg | 0% |
| Lysine | 0.056mg | 0.084mg | 0% |
| Methionine | 0.013mg | 0.037mg | 0% |
| Phenylalanine | 0.039mg | 0.114mg | 0% |
| Valine | 0.05mg | 0.11mg | 0% |
| Histidine | 0.019mg | 0.039mg | 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%
47%
Minerals Daily Need Coverage Score
15%
25%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)