Mashed potato vs. Kohlrabi — In-Depth Nutrition Comparison
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Significant differences between Mashed potato and Kohlrabi
- Mashed potato has more Polyunsaturated fat, however, Kohlrabi is richer in Vitamin C, Copper, and Fiber.
- Kohlrabi covers your daily Vitamin C needs 69% more than Mashed potato.
- Kohlrabi has 28 times less Polyunsaturated fat than Mashed potato. Mashed potato has 1.342g of Polyunsaturated fat, while Kohlrabi has 0.048g.
- Kohlrabi contains less Sodium.
Specific food types used in this comparison are Fast foods, potato, mashed and Kohlrabi, raw.
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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
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Phosphorus
+28.3%
Contains
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Zinc
+633.3%
Contains
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Selenium
+14.3%
Contains
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Calcium
+33.3%
Contains
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Iron
+29%
Contains
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Magnesium
+26.7%
Contains
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Potassium
+22.4%
Contains
less
Sodium
-93.5%
Contains
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Copper
+268.6%
Contains
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Manganese
+41.8%
Contains
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Phosphorus
+28.3%
Contains
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Zinc
+633.3%
Contains
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Selenium
+14.3%
Contains
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Calcium
+33.3%
Contains
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Iron
+29%
Contains
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Magnesium
+26.7%
Contains
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Potassium
+22.4%
Contains
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Sodium
-93.5%
Contains
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Copper
+268.6%
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Manganese
+41.8%
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.
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Contains
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Vitamin A
+413.9%
Contains
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Vitamin B3
+170%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+5800%
Contains
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Vitamin E
+14.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+33.3%
Contains
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Vitamin B6
+25%
Contains
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Folate
+77.8%
Contains
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Vitamin A
+413.9%
Contains
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Vitamin B3
+170%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+5800%
Contains
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Vitamin E
+14.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+33.3%
Contains
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Vitamin B6
+25%
Contains
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Folate
+77.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+2720%
Contains
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Carbs
+136.3%
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Other
+26%
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Water
+14.3%
Equal in Protein - 1.7
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
Contains
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Fats
+2720%
Contains
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Carbs
+136.3%
Contains
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Other
+26%
Contains
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Water
+14.3%
Equal in Protein - 1.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+10185.7%
Contains
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Polyunsaturated fat
+2695.8%
Contains
less
Saturated Fat
-97.7%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.013 g
Monounsaturated Fat:
0.007 g
Polyunsaturated fat:
0.048 g
Contains
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Monounsaturated Fat
+10185.7%
Contains
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Polyunsaturated fat
+2695.8%
Contains
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Saturated Fat
-97.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 2.6g |
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| Protein | 1.65g | 1.7g |
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| Fats | 2.82g | 0.1g |
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| Carbs | 14.65g | 6.2g |
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| Calories | 89kcal | 27kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 2.6g |
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| Fiber | 1.3g | 3.6g |
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| Calcium | 18mg | 24mg |
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| Iron | 0.31mg | 0.4mg |
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| Magnesium | 15mg | 19mg |
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| Phosphorus | 59mg | 46mg |
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| Potassium | 286mg | 350mg |
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| Sodium | 306mg | 20mg |
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| Zinc | 0.22mg | 0.03mg |
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| Copper | 0.035mg | 0.129mg |
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| Manganese | 0.098mg | 0.139mg |
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| Selenium | 0.8µg | 0.7µg |
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| Vitamin A | 185IU | 36IU |
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| Vitamin A RAE | 43µg | 2µg |
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| Vitamin E | 0.42mg | 0.48mg |
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| Vitamin C | 0mg | 62mg |
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| Vitamin B1 | 0.015mg | 0.05mg |
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| Vitamin B2 | 0.015mg | 0.02mg |
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| Vitamin B3 | 1.08mg | 0.4mg |
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| Vitamin B5 | 0.165mg |
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| Vitamin B6 | 0.12mg | 0.15mg |
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| Folate | 9µg | 16µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 0.1µg |
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| Tryptophan | 0.01mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.078mg |
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| Leucine | 0.067mg |
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| Lysine | 0.056mg |
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| Methionine | 0.013mg |
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| Phenylalanine | 0.039mg |
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| Valine | 0.05mg |
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| Histidine | 0.019mg |
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| Trans Fat | 0.105g | 0g |
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| Saturated Fat | 0.577g | 0.013g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.007g |
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| Polyunsaturated fat | 1.342g | 0.048g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
25%
Minerals Daily Need Coverage Score
15%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 2.1g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 286mg)
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.564g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 67)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.