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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +100%
Contains more Copper +17.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
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 Calcium +100%
Contains more Copper +17.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
6
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Potato
Fructose 0.26g g 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
Vitamin A 2IU 36IU Kohlrabi
Vitamin E 0.01mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
25
Kohlrabi
Mineral Summary Score
20
Potato
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
10%
Kohlrabi
Carbohydrates
17%
Potato
6%
Kohlrabi
Fats
0%
Potato
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.