Potato vs. Kohlrabi — In-Depth Nutrition Comparison
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A recap on differences between potatoes and kohlrabi
- Potatoes have more vitamin B6, iron, vitamin B3, and potassium; however, kohlrabi is higher in vitamin C and fiber.
- Kohlrabi covers your daily vitamin C needs 58% more than potatoes.
- Kohlrabi contains 4 times less vitamin B3 than potatoes. Potatoes contain 1.41mg of vitamin B3, while kohlrabi contains 0.4mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, baked, flesh, and skin, without salt 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 | +47.4% |
| Contains more PotassiumPotassium | +52.9% |
| Contains more IronIron | +170% |
| Contains more ZincZinc | +1100% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +57.6% |
| Contains more CalciumCalcium | +60% |
| 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 | +28% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +252.5% |
| Contains more Vitamin B5Vitamin B5 | +127.9% |
| Contains more Vitamin B6Vitamin B6 | +107.3% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +20.3% |
| Contains more Vitamin CVitamin C | +545.8% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9.6mg | 62mg | 58% |
| Vitamin B6 | 0.311mg | 0.15mg | 12% |
| Iron | 1.08mg | 0.4mg | 9% |
| Starch | 17.27g | 7% | |
| Fiber | 2.2g | 3.6g | 6% |
| Vitamin B3 | 1.41mg | 0.4mg | 6% |
| Carbs | 21.15g | 6.2g | 5% |
| Potassium | 535mg | 350mg | 5% |
| Vitamin B5 | 0.376mg | 0.165mg | 4% |
| Phosphorus | 70mg | 46mg | 3% |
| Zinc | 0.36mg | 0.03mg | 3% |
| Calories | 93kcal | 27kcal | 3% |
| Manganese | 0.219mg | 0.139mg | 3% |
| Folate | 28µg | 16µg | 3% |
| Vitamin E | 0.04mg | 0.48mg | 3% |
| Magnesium | 28mg | 19mg | 2% |
| Vitamin K | 2µg | 0.1µg | 2% |
| Vitamin B2 | 0.048mg | 0.02mg | 2% |
| Protein | 2.5g | 1.7g | 2% |
| Vitamin B1 | 0.064mg | 0.05mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Copper | 0.118mg | 0.129mg | 1% |
| Calcium | 15mg | 24mg | 1% |
| Fats | 0.13g | 0.1g | 0% |
| Net carbs | 18.95g | 2.6g | N/A |
| Sugar | 1.18g | 2.6g | N/A |
| Sodium | 10mg | 20mg | 0% |
| Vitamin A | 1µg | 2µg | 0% |
| Choline | 14.8mg | 12.3mg | 0% |
| Saturated fat | 0.034g | 0.013g | 0% |
| Monounsaturated fat | 0.003g | 0.007g | 0% |
| Polyunsaturated fat | 0.057g | 0.048g | 0% |
| Tryptophan | 0.025mg | 0.01mg | 0% |
| Threonine | 0.081mg | 0.049mg | 0% |
| Isoleucine | 0.08mg | 0.078mg | 0% |
| Leucine | 0.119mg | 0.067mg | 0% |
| Lysine | 0.13mg | 0.056mg | 0% |
| Methionine | 0.038mg | 0.013mg | 0% |
| Phenylalanine | 0.099mg | 0.039mg | 0% |
| Valine | 0.125mg | 0.05mg | 0% |
| Histidine | 0.042mg | 0.019mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.1% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +241.1% |
| Contains more OtherOther | +33% |
| Contains more WaterWater | +21.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +18.8% |
| Contains less Sat. FatSaturated fat | -61.8% |
| Contains more Mono. FatMonounsaturated fat | +133.3% |
