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Kohlrabi vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Kohlrabi and Yam

  • Kohlrabi has more Vitamin C, while Yam has more Manganese, Potassium, and Vitamin B6.
  • Kohlrabi covers your daily need of Vitamin C 55% more than Yam.
  • Kohlrabi contains 5 times more Sugar than Yam. While Kohlrabi contains 2.6g of Sugar, Yam contains only 0.49g.

These are the specific foods used in this comparison Kohlrabi, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Kohlrabi vs Yam 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.
:
7
Yam
Contains more Calcium +71.4%
Contains more Iron +30%
Contains more Potassium +91.4%
Contains less Sodium -60%
Contains more Zinc +566.7%
Contains more Copper +17.8%
Contains more Manganese +166.9%
Equal in Magnesium - 18
Equal in Phosphorus - 49
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +71.4%
Contains more Iron +30%
Contains more Potassium +91.4%
Contains less Sodium -60%
Contains more Zinc +566.7%
Contains more Copper +17.8%
Contains more Manganese +166.9%
Equal in Magnesium - 18
Equal in Phosphorus - 49
Equal in Selenium - 0.7

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.
:
7
Yam
Contains more Vitamin E +41.2%
Contains more Vitamin C +412.4%
Contains more Vitamin A +238.9%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +88.5%
Contains more Vitamin B6 +52%
Contains more Vitamin K +2200%
Equal in Folate - 16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin E +41.2%
Contains more Vitamin C +412.4%
Contains more Vitamin A +238.9%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +88.5%
Contains more Vitamin B6 +52%
Contains more Vitamin K +2200%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yam
Contains more Protein +14.1%
Contains more Water +29.8%
Contains more Other +31.6%
Contains more Fats +40%
Contains more Carbs +343.2%
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +14.1%
Contains more Water +29.8%
Contains more Other +31.6%
Contains more Fats +40%
Contains more Carbs +343.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +25%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Yam Opinion
Net carbs 2.6g 23.58g Yam
Protein 1.7g 1.49g Kohlrabi
Fats 0.1g 0.14g Yam
Carbs 6.2g 27.48g Yam
Calories 27kcal 116kcal Yam
Sugar 2.6g 0.49g Yam
Fiber 3.6g 3.9g Yam
Calcium 24mg 14mg Kohlrabi
Iron 0.4mg 0.52mg Yam
Magnesium 19mg 18mg Kohlrabi
Phosphorus 46mg 49mg Yam
Potassium 350mg 670mg Yam
Sodium 20mg 8mg Yam
Zinc 0.03mg 0.2mg Yam
Copper 0.129mg 0.152mg Yam
Manganese 0.139mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 36IU 122IU Yam
Vitamin A RAE 2µg 6µg Yam
Vitamin E 0.48mg 0.34mg Kohlrabi
Vitamin C 62mg 12.1mg Kohlrabi
Vitamin B1 0.05mg 0.095mg Yam
Vitamin B2 0.02mg 0.028mg Yam
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.165mg 0.311mg Yam
Vitamin B6 0.15mg 0.228mg Yam
Folate 16µg 16µg
Vitamin K 0.1µg 2.3µg Yam
Tryptophan 0.01mg 0.012mg Yam
Threonine 0.049mg 0.052mg Yam
Isoleucine 0.078mg 0.05mg Kohlrabi
Leucine 0.067mg 0.094mg Yam
Lysine 0.056mg 0.058mg Yam
Methionine 0.013mg 0.02mg Yam
Phenylalanine 0.039mg 0.069mg Yam
Valine 0.05mg 0.06mg Yam
Histidine 0.019mg 0.033mg Yam
Saturated Fat 0.013g 0.029g Kohlrabi
Monounsaturated Fat 0.007g 0.005g Kohlrabi
Polyunsaturated fat 0.048g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
25%
Kohlrabi
15%
Yam
Minerals Daily Need Coverage Score
15%
Kohlrabi
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 12mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 31)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.