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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
23%
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?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.