Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kohlrabi vs. Sweet potato — In-Depth Nutrition Comparison

Compare

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.

Infographic

Kohlrabi vs Sweet potato infographic
Infographic link

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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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.
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.1mg

All nutrients comparison - raw data values

Nutrient Kohlrabi Sweet potato 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%

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
2% 21% 76%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
36% 63%
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%

People also compare

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.