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  6. Kohlrabi vs. Yam

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 for 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.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of yam is 51.

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.
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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +30%
Contains more CopperCopper +17.8%
Contains more ZincZinc +566.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +166.9%
~equal in Magnesium ~18mg
~equal in Phosphorus ~49mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Yam
Yam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +412.4%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +88.5%
Contains more Vitamin B6Vitamin B6 +52%
Contains more Vitamin KVitamin K +2200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Yam DV% diff.
Vitamin C 62mg 12.1mg 55%
Manganese 0.139mg 0.371mg 10%
Potassium 350mg 670mg 9%
Carbs 6.2g 27.48g 7%
Vitamin B6 0.15mg 0.228mg 6%
Calories 27kcal 116kcal 4%
Vitamin B1 0.05mg 0.095mg 4%
Copper 0.129mg 0.152mg 3%
Vitamin B5 0.165mg 0.311mg 3%
Iron 0.4mg 0.52mg 2%
Zinc 0.03mg 0.2mg 2%
Vitamin K 0.1µg 2.3µg 2%
Calcium 24mg 14mg 1%
Fiber 3.6g 3.9g 1%
Sodium 20mg 8mg 1%
Vitamin E 0.48mg 0.34mg 1%
Vitamin B2 0.02mg 0.028mg 1%
Vitamin B3 0.4mg 0.552mg 1%
Choline 12.3mg 16.2mg 1%
Protein 1.7g 1.49g 0%
Protein per 100 calories 6.3g 1.3g N/A
Calories per 10 g protein 159kcal 779kcal N/A
Weight per 100 calories 370g 86g N/A
Fats 0.1g 0.14g 0%
Net carbs 2.6g 23.58g N/A
Magnesium 19mg 18mg 0%
Sugar 2.6g 0.49g N/A
Phosphorus 46mg 49mg 0%
Vitamin A 2µg 6µg 0%
Selenium 0.7µg 0.7µg 0%
Folate 16µg 16µg 0%
Saturated fat 0.013g 0.029g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.048g 0.06g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.052mg 0%
Isoleucine 0.078mg 0.05mg 0%
Leucine 0.067mg 0.094mg 0%
Lysine 0.056mg 0.058mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.039mg 0.069mg 0%
Valine 0.05mg 0.06mg 0%
Histidine 0.019mg 0.033mg 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
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +14.1%
Contains more WaterWater +29.8%
Contains more OtherOther +31.6%
Contains more FatsFats +40%
Contains more CarbsCarbs +343.2%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +25%

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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.