Potato vs. Kohlrabi — In-Depth Nutrition Comparison
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Summary of differences between potatoes and kohlrabi
- Potatoes have more vitamin B6 and iron, while kohlrabi has more vitamin C and fiber.
- Kohlrabi covers your daily need for vitamin C, 47% more than potatoes.
- Potatoes contain 3 times more vitamin B3 than kohlrabi. While potatoes contain 1.061mg of vitamin B3, kohlrabi contains only 0.4mg.
- The amount of sugar in potatoes is lower.
- Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Potatoes, flesh, and skin, raw 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 more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +21.4% |
| Contains more IronIron | +102.5% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +23.9% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +43.9% |
| Contains more CalciumCalcium | +100% |
| Contains more CopperCopper | +17.3% |
| Contains more SeleniumSelenium | +75% |
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 B1Vitamin B1 | +62% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B5Vitamin B5 | +78.8% |
| Contains more Vitamin B6Vitamin B6 | +98.7% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more Vitamin CVitamin C | +214.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 19.7mg | 62mg | 47% |
| Vitamin B6 | 0.298mg | 0.15mg | 11% |
| Fiber | 2.1g | 3.6g | 6% |
| Starch | 15.29g | 6% | |
| Iron | 0.81mg | 0.4mg | 5% |
| Carbs | 17.49g | 6.2g | 4% |
| Vitamin B3 | 1.061mg | 0.4mg | 4% |
| Calories | 77kcal | 27kcal | 3% |
| Vitamin B5 | 0.295mg | 0.165mg | 3% |
| Manganese | 0.2mg | 0.139mg | 3% |
| Vitamin E | 0.01mg | 0.48mg | 3% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Copper | 0.11mg | 0.129mg | 2% |
| Zinc | 0.3mg | 0.03mg | 2% |
| Phosphorus | 57mg | 46mg | 2% |
| Potassium | 425mg | 350mg | 2% |
| Vitamin K | 2µg | 0.1µg | 2% |
| Sodium | 6mg | 20mg | 1% |
| Calcium | 12mg | 24mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Protein | 2.05g | 1.7g | 1% |
| Vitamin B2 | 0.032mg | 0.02mg | 1% |
| Magnesium | 23mg | 19mg | 1% |
| Fats | 0.09g | 0.1g | 0% |
| Net carbs | 15.39g | 2.6g | N/A |
| Sugar | 0.82g | 2.6g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Folate | 15µg | 16µg | 0% |
| Choline | 12.1mg | 12.3mg | 0% |
| Saturated fat | 0.025g | 0.013g | 0% |
| Monounsaturated fat | 0.002g | 0.007g | 0% |
| Polyunsaturated fat | 0.042g | 0.048g | 0% |
| Tryptophan | 0.021mg | 0.01mg | 0% |
| Threonine | 0.067mg | 0.049mg | 0% |
| Isoleucine | 0.066mg | 0.078mg | 0% |
| Leucine | 0.098mg | 0.067mg | 0% |
| Lysine | 0.107mg | 0.056mg | 0% |
| Methionine | 0.032mg | 0.013mg | 0% |
| Phenylalanine | 0.081mg | 0.039mg | 0% |
| Valine | 0.103mg | 0.05mg | 0% |
| Histidine | 0.035mg | 0.019mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.6% |
| Contains more CarbsCarbs | +182.1% |
| Contains more OtherOther | +12% |
| Contains more FatsFats | +11.1% |
| Contains more WaterWater | +14.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48% |
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +14.3% |