Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Kohlrabi

Mashed potato vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

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.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Fast foods, potato, mashed and Kohlrabi, raw.

Infographic

Mashed potato vs Kohlrabi 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +28.3%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +29%
Contains more CopperCopper +268.6%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Mashed potato Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Sodium 306mg 20mg 12%
Copper 0.035mg 0.129mg 10%
Polyunsaturated fat 1.342g 0.048g 9%
Fiber 1.3g 3.6g 9%
Starch 12.1g 5%
Vitamin K 5.9µg 0.1µg 5%
Vitamin A 43µg 2µg 5%
Fats 2.82g 0.1g 4%
Vitamin B3 1.08mg 0.4mg 4%
Calories 89kcal 27kcal 3%
Saturated fat 0.577g 0.013g 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin B5 0.165mg 3%
Carbs 14.65g 6.2g 3%
Phosphorus 59mg 46mg 2%
Potassium 286mg 350mg 2%
Zinc 0.22mg 0.03mg 2%
Folate 9µg 16µg 2%
Vitamin B6 0.12mg 0.15mg 2%
Monounsaturated fat 0.72g 0.007g 2%
Manganese 0.098mg 0.139mg 2%
Iron 0.31mg 0.4mg 1%
Calcium 18mg 24mg 1%
Magnesium 15mg 19mg 1%
Protein 1.65g 1.7g 0%
Net carbs 13.35g 2.6g N/A
Sugar 0.5g 2.6g N/A
Vitamin E 0.42mg 0.48mg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B2 0.015mg 0.02mg 0%
Trans fat 0.105g 0g N/A
Choline 13.4mg 12.3mg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +2720%
Contains more CarbsCarbs +136.3%
Contains more OtherOther +26%
Contains more WaterWater +14.3%
~equal in Protein ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +10185.7%
Contains more Poly. FatPolyunsaturated fat +2695.8%
Contains less Sat. FatSaturated fat -97.7%

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.