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  6. Kohlrabi vs. Yam

Kohlrabi vs. Yam — In-Depth Nutrition Comparison

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Important differences between kohlrabi and yam

  • Kohlrabi has more vitamin C; however, yam is richer in potassium, manganese, vitamin B6, copper, and vitamin B1.
  • Kohlrabi's daily need coverage for vitamin C is 50% more.
  • Kohlrabi contains 5 times more sugar than yam. Kohlrabi contains 2.6g of sugar, while yam contains 0.5g.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of kohlrabi is 20.

The food varieties used in the comparison are Kohlrabi, raw and Yam, raw.

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +41.2%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +35%
Contains more CopperCopper +38%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +19.6%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +185.6%
~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
8
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin CVitamin C +262.6%
Contains more Vitamin EVitamin E +37.1%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Yam DV% diff.
Vitamin C 62mg 17.1mg 50%
Potassium 350mg 816mg 14%
Manganese 0.139mg 0.397mg 11%
Vitamin B6 0.15mg 0.293mg 11%
Carbs 6.2g 27.88g 7%
Calories 27kcal 118kcal 5%
Copper 0.129mg 0.178mg 5%
Vitamin B1 0.05mg 0.112mg 5%
Vitamin B5 0.165mg 0.314mg 3%
Iron 0.4mg 0.54mg 2%
Fiber 3.6g 4.1g 2%
Zinc 0.03mg 0.24mg 2%
Vitamin K 0.1µg 2.3µg 2%
Folate 16µg 23µg 2%
Calcium 24mg 17mg 1%
Phosphorus 46mg 55mg 1%
Vitamin A 2µg 7µg 1%
Vitamin E 0.48mg 0.35mg 1%
Vitamin B2 0.02mg 0.032mg 1%
Vitamin B3 0.4mg 0.552mg 1%
Choline 12.3mg 16.5mg 1%
Protein 1.7g 1.53g 0%
Protein per 100 calories 6.3g 1.3g N/A
Calories per 10 g protein 159kcal 771kcal N/A
Weight per 100 calories 370g 85g N/A
Fats 0.1g 0.17g 0%
Net carbs 2.6g 23.78g N/A
Magnesium 19mg 21mg 0%
Sugar 2.6g 0.5g N/A
Sodium 20mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.013g 0.037g 0%
Monounsaturated fat 0.007g 0.006g 0%
Polyunsaturated fat 0.048g 0.076g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.054mg 0%
Isoleucine 0.078mg 0.052mg 0%
Leucine 0.067mg 0.096mg 0%
Lysine 0.056mg 0.059mg 0%
Methionine 0.013mg 0.021mg 0%
Phenylalanine 0.039mg 0.071mg 0%
Valine 0.05mg 0.062mg 0%
Histidine 0.019mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +30.7%
Contains more OtherOther +22%
Contains more FatsFats +70%
Contains more CarbsCarbs +349.7%
~equal in Protein ~1.53g

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +58.3%

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/170071/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.