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Potato bread vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between potato bread and kohlrabi

  • Potato bread has more phosphorus, folate, iron, calcium, selenium, vitamin B5, zinc, and vitamin B1; however, kohlrabi is richer in vitamin C.
  • Kohlrabi's daily need coverage for vitamin C is 69% more.
  • Potato bread contains 48 times more zinc than kohlrabi. Potato bread contains 1.44mg of zinc, while kohlrabi contains 0.03mg.
  • Kohlrabi contains less sodium.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of kohlrabi is 20.

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

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +683.3%
Contains more PotassiumPotassium +105.1%
Contains more IronIron +462.5%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +702.2%
Contains more ManganeseManganese +82%
Contains more SeleniumSelenium +1257.1%
Contains more CopperCopper +37.2%
Contains less SodiumSodium -94.7%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +276%
Contains more Vitamin B2Vitamin B2 +430%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B5Vitamin B5 +395.2%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +687.5%
Contains more CholineCholine +49.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~0.48mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +635.3%
Contains more FatsFats +3030%
Contains more CarbsCarbs +659.2%
Contains more OtherOther +275%
Contains more WaterWater +171.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Kohlrabi
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato bread Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Phosphorus 369mg 46mg 46%
Folate 126µg 16µg 28%
Iron 2.25mg 0.4mg 23%
Protein 12.5g 1.7g 22%
Selenium 9.5µg 0.7µg 16%
Calcium 188mg 24mg 16%
Sodium 375mg 20mg 15%
Carbs 47.07g 6.2g 14%
Zinc 1.44mg 0.03mg 13%
Vitamin B5 0.817mg 0.165mg 13%
Vitamin B1 0.188mg 0.05mg 12%
Calories 266kcal 27kcal 12%
Potassium 718mg 350mg 11%
Fiber 6.3g 3.6g 11%
Vitamin B2 0.106mg 0.02mg 7%
Vitamin K 6.8µg 0.1µg 6%
Vitamin B12 0.15µg 0µg 6%
Vitamin B6 0.232mg 0.15mg 6%
Fats 3.13g 0.1g 5%
Manganese 0.253mg 0.139mg 5%
Vitamin B3 1.25mg 0.4mg 5%
Copper 0.094mg 0.129mg 4%
Magnesium 28mg 19mg 2%
Vitamin A 24µg 2µg 2%
Vitamin D 0.1µg 0µg 1%
Choline 18.4mg 12.3mg 1%
Net carbs 40.77g 2.6g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 2.6g N/A
Vitamin E 0.47mg 0.48mg 0%
Saturated fat 0g 0.013g 0%
Monounsaturated fat 0g 0.007g 0%
Polyunsaturated fat 0g 0.048g 0%
Tryptophan 0.081mg 0.01mg 0%
Threonine 0.224mg 0.049mg 0%
Isoleucine 0.268mg 0.078mg 0%
Leucine 0.44mg 0.067mg 0%
Lysine 0.311mg 0.056mg 0%
Methionine 0.112mg 0.013mg 0%
Phenylalanine 0.285mg 0.039mg 0%
Valine 0.305mg 0.05mg 0%
Histidine 0.143mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Potato bread
23%
Kohlrabi
Minerals Daily Need Coverage Score
59%
Potato bread
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.6)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 355mg)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.