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  6. Kohlrabi vs. Sweet potato

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

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%

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%

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.