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
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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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +34.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 17.1mg | 50% |
| Potassium | 350mg | 816mg | 14% |
| Vitamin B6 | 0.15mg | 0.293mg | 11% |
| Manganese | 0.139mg | 0.397mg | 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% |
| Fiber | 3.6g | 4.1g | 2% |
| Folate | 16µg | 23µg | 2% |
| Zinc | 0.03mg | 0.24mg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Iron | 0.4mg | 0.54mg | 2% |
| Calcium | 24mg | 17mg | 1% |
| Vitamin B3 | 0.4mg | 0.552mg | 1% |
| Choline | 12.3mg | 16.5mg | 1% |
| Phosphorus | 46mg | 55mg | 1% |
| Vitamin A | 2µg | 7µg | 1% |
| Vitamin E | 0.48mg | 0.35mg | 1% |
| Vitamin B2 | 0.02mg | 0.032mg | 1% |
| Protein | 1.7g | 1.53g | 0% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +16.7% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |