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  6. Potato vs. Kohlrabi

Potato vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between Potato and Kohlrabi

  • Potato has more Vitamin B6, and Iron, while Kohlrabi has more Vitamin C, and Fiber.
  • Kohlrabi covers your daily need of Vitamin C 47% more than Potato.
  • Potato contains 3 times more Vitamin B3 than Kohlrabi. While Potato contains 1.061mg of Vitamin B3, Kohlrabi contains only 0.4mg.
  • The amount of Sugar in Potato is lower.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Kohlrabi, raw.

Infographic

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.
Potato
Potato
7
:
3
Kohlrabi
Kohlrabi
Contains more Iron +102.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +23.9%
Contains more Potassium +21.4%
Contains less Sodium -70%
Contains more Zinc +900%
Contains more Manganese +43.9%
Contains more Calcium +100%
Contains more Copper +17.3%
Contains more Selenium +75%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +102.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +23.9%
Contains more Potassium +21.4%
Contains less Sodium -70%
Contains more Zinc +900%
Contains more Manganese +43.9%
Contains more Calcium +100%
Contains more Copper +17.3%
Contains more Selenium +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.
Potato
Potato
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +98.7%
Contains more Vitamin K +1900%
Contains more Vitamin A +1700%
Contains more Vitamin E +4700%
Contains more Vitamin C +214.7%
Equal in Folate - 16
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B1 +62%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +78.8%
Contains more Vitamin B6 +98.7%
Contains more Vitamin K +1900%
Contains more Vitamin A +1700%
Contains more Vitamin E +4700%
Contains more Vitamin C +214.7%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +20.6%
Contains more Carbs +182.1%
Contains more Other +12%
Contains more Fats +11.1%
Contains more Water +14.8%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +20.6%
Contains more Carbs +182.1%
Contains more Other +12%
Contains more Fats +11.1%
Contains more Water +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
:
3
Kohlrabi
Kohlrabi
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +14.3%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Kohlrabi Opinion
Net carbs 15.39g 2.6g Potato
Protein 2.05g 1.7g Potato
Fats 0.09g 0.1g Kohlrabi
Carbs 17.49g 6.2g Potato
Calories 77kcal 27kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 2.6g Potato
Fiber 2.1g 3.6g Kohlrabi
Calcium 12mg 24mg Kohlrabi
Iron 0.81mg 0.4mg Potato
Magnesium 23mg 19mg Potato
Phosphorus 57mg 46mg Potato
Potassium 425mg 350mg Potato
Sodium 6mg 20mg Potato
Zinc 0.3mg 0.03mg Potato
Copper 0.11mg 0.129mg Kohlrabi
Manganese 0.2mg 0.139mg Potato
Selenium 0.4µg 0.7µg Kohlrabi
Vitamin A 2IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.01mg 0.48mg Kohlrabi
Vitamin C 19.7mg 62mg Kohlrabi
Vitamin B1 0.081mg 0.05mg Potato
Vitamin B2 0.032mg 0.02mg Potato
Vitamin B3 1.061mg 0.4mg Potato
Vitamin B5 0.295mg 0.165mg Potato
Vitamin B6 0.298mg 0.15mg Potato
Folate 15µg 16µg Kohlrabi
Vitamin K 2µg 0.1µg Potato
Tryptophan 0.021mg 0.01mg Potato
Threonine 0.067mg 0.049mg Potato
Isoleucine 0.066mg 0.078mg Kohlrabi
Leucine 0.098mg 0.067mg Potato
Lysine 0.107mg 0.056mg Potato
Methionine 0.032mg 0.013mg Potato
Phenylalanine 0.081mg 0.039mg Potato
Valine 0.103mg 0.05mg Potato
Histidine 0.035mg 0.019mg Potato
Saturated Fat 0.025g 0.013g Kohlrabi
Monounsaturated Fat 0.002g 0.007g Kohlrabi
Polyunsaturated fat 0.042g 0.048g Kohlrabi

Which food is preferable for your diet?

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

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
18%
Potato
25%
Kohlrabi
Minerals Daily Need Coverage Score
19%
Potato
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 14mg)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 66)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.