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Potato salad vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between potato salad and kohlrabi

  • Potato salad has more vitamin B5, selenium, polyunsaturated fat, and monounsaturated fat; however, kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi covers your daily vitamin C needs 58% more than potato salad.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Potato salad, home-prepared and Kohlrabi, raw.

Infographic

Potato salad vs Kohlrabi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 IronIron +62.5%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +13%
Contains more SeleniumSelenium +485.7%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +37.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +37.6%
~equal in Copper ~0.129mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +1500%
Contains more Vitamin B1Vitamin B1 +54%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +223.6%
Contains more Vitamin CVitamin C +520%
Contains more FolateFolate +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +57.6%
Contains more FatsFats +8100%
Contains more CarbsCarbs +80.2%
Contains more OtherOther +95%
Contains more WaterWater +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +35328.6%
Contains more Poly. FatPolyunsaturated fat +7685.4%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Kohlrabi DV% diff.
Vitamin C 10mg 62mg 58%
Polyunsaturated fat 3.737g 0.048g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 20mg 22%
Fats 8.2g 0.1g 12%
Fiber 1.3g 3.6g 9%
Vitamin B5 0.534mg 0.165mg 7%
Calories 143kcal 27kcal 6%
Monounsaturated fat 2.48g 0.007g 6%
Saturated fat 1.429g 0.013g 6%
Selenium 4.1µg 0.7µg 6%
Vitamin B2 0.06mg 0.02mg 3%
Zinc 0.31mg 0.03mg 3%
Potassium 254mg 350mg 3%
Vitamin A 32µg 2µg 3%
Vitamin E 0.48mg 3%
Iron 0.65mg 0.4mg 3%
Vitamin B3 0.89mg 0.4mg 3%
Carbs 11.17g 6.2g 2%
Choline 12.3mg 2%
Folate 7µg 16µg 2%
Vitamin B1 0.077mg 0.05mg 2%
Protein 2.68g 1.7g 2%
Manganese 0.101mg 0.139mg 2%
Calcium 19mg 24mg 1%
Vitamin B6 0.141mg 0.15mg 1%
Phosphorus 52mg 46mg 1%
Copper 0.118mg 0.129mg 1%
Magnesium 15mg 19mg 1%
Net carbs 9.87g 2.6g N/A
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.042mg 0.01mg 0%
Threonine 0.116mg 0.049mg 0%
Isoleucine 0.141mg 0.078mg 0%
Leucine 0.202mg 0.067mg 0%
Lysine 0.171mg 0.056mg 0%
Methionine 0.066mg 0.013mg 0%
Phenylalanine 0.135mg 0.039mg 0%
Valine 0.172mg 0.05mg 0%
Histidine 0.062mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad 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
13%
Potato salad
23%
Kohlrabi
Minerals Daily Need Coverage Score
24%
Potato salad
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 1.416g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.