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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 for vitamin A, 283% 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.
  • Sweet potato has a higher glycemic index (70) than kohlrabi (20).

Kohlrabi, raw and Sweet potato, raw, unprepared types were 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +25%
Contains more IronIron +52.5%
Contains more CopperCopper +17.1%
Contains more ZincZinc +900%
Contains more ManganeseManganese +85.6%
~equal in Potassium ~337mg
~equal in Phosphorus ~47mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +2483.3%
Contains more Vitamin EVitamin E +84.6%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +384.8%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +100%
Contains more WaterWater +17.8%
Contains more CarbsCarbs +224.5%
~equal in Protein ~1.57g
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +242.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Kohlrabi Sweet potato DV% diff.
Vitamin A 2µg 709µg 79%
Vitamin C 62mg 2.4mg 66%
Vitamin B5 0.165mg 0.8mg 13%
Vitamin B6 0.15mg 0.209mg 5%
Carbs 6.2g 20.12g 5%
Manganese 0.139mg 0.258mg 5%
Starch 12.65g 5%
Calories 27kcal 86kcal 3%
Vitamin B2 0.02mg 0.061mg 3%
Iron 0.4mg 0.61mg 3%
Zinc 0.03mg 0.3mg 2%
Sodium 20mg 55mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Copper 0.129mg 0.151mg 2%
Fiber 3.6g 3g 2%
Magnesium 19mg 25mg 1%
Vitamin K 0.1µg 1.8µg 1%
Vitamin B3 0.4mg 0.557mg 1%
Folate 16µg 11µg 1%
Calcium 24mg 30mg 1%
Vitamin E 0.48mg 0.26mg 1%
Fructose 0.7g 1%
Protein 1.7g 1.57g 0%
Fats 0.1g 0.05g 0%
Net carbs 2.6g 17.12g N/A
Potassium 350mg 337mg 0%
Sugar 2.6g 4.18g N/A
Phosphorus 46mg 47mg 0%
Selenium 0.7µg 0.6µg 0%
Choline 12.3mg 12.3mg 0%
Saturated fat 0.013g 0.018g 0%
Monounsaturated fat 0.007g 0.001g 0%
Polyunsaturated fat 0.048g 0.014g 0%
Tryptophan 0.01mg 0.031mg 0%
Threonine 0.049mg 0.083mg 0%
Isoleucine 0.078mg 0.055mg 0%
Leucine 0.067mg 0.092mg 0%
Lysine 0.056mg 0.066mg 0%
Methionine 0.013mg 0.029mg 0%
Phenylalanine 0.039mg 0.089mg 0%
Valine 0.05mg 0.086mg 0%
Histidine 0.019mg 0.031mg 0%

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
15%
Kohlrabi
20%
Sweet potato

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)

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/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.