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  6. Russet potato vs. Kohlrabi

Russet potato vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between russet potatoes and kohlrabi?

  • Russet potatoes are higher in vitamin B6, iron, vitamin B3, and potassium, yet kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi's daily need coverage for vitamin C is 60% more.
  • Russet potatoes have 3 times more vitamin B3 than kohlrabi. While russet potatoes have 1.348mg of vitamin B3, kohlrabi has only 0.4mg.
  • The glycemic index of kohlrabi is lower.

We used Potatoes, Russet, flesh, and skin, baked and Kohlrabi, raw types in this article.

Infographic

Russet potato 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 MagnesiumMagnesium +57.9%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +167.5%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +64%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +20.6%
Contains more SeleniumSelenium +40%

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B5Vitamin B5 +130.3%
Contains more Vitamin B6Vitamin B6 +136%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +62.5%
Contains more CholineCholine +22%
Contains more Vitamin CVitamin C +647%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +585.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Kohlrabi DV% diff.
Vitamin C 8.3mg 62mg 60%
Vitamin B6 0.354mg 0.15mg 16%
Iron 1.07mg 0.4mg 8%
Starch 17.45g 7%
Vitamin B3 1.348mg 0.4mg 6%
Potassium 550mg 350mg 6%
Fiber 2.3g 3.6g 5%
Carbs 21.44g 6.2g 5%
Calories 97kcal 27kcal 4%
Phosphorus 71mg 46mg 4%
Vitamin B5 0.38mg 0.165mg 4%
Manganese 0.228mg 0.139mg 4%
Zinc 0.35mg 0.03mg 3%
Magnesium 30mg 19mg 3%
Folate 26µg 16µg 3%
Vitamin E 0.07mg 0.48mg 3%
Protein 2.63g 1.7g 2%
Copper 0.107mg 0.129mg 2%
Vitamin K 2µg 0.1µg 2%
Vitamin B2 0.048mg 0.02mg 2%
Vitamin B1 0.067mg 0.05mg 1%
Calcium 18mg 24mg 1%
Fats 0.13g 0.1g 0%
Net carbs 19.14g 2.6g N/A
Sugar 1.08g 2.6g N/A
Sodium 14mg 20mg 0%
Vitamin A 1µg 2µg 0%
Selenium 0.5µg 0.7µg 0%
Choline 15mg 12.3mg 0%
Saturated fat 0.032g 0.013g 0%
Monounsaturated fat 0.003g 0.007g 0%
Polyunsaturated fat 0.054g 0.048g 0%
Tryptophan 0.027mg 0.01mg 0%
Threonine 0.086mg 0.049mg 0%
Isoleucine 0.085mg 0.078mg 0%
Leucine 0.125mg 0.067mg 0%
Lysine 0.137mg 0.056mg 0%
Methionine 0.041mg 0.013mg 0%
Phenylalanine 0.104mg 0.039mg 0%
Valine 0.131mg 0.05mg 0%
Histidine 0.044mg 0.019mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +54.7%
Contains more FatsFats +30%
Contains more CarbsCarbs +245.8%
Contains more OtherOther +35%
Contains more WaterWater +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 Poly. FatPolyunsaturated fat +12.5%
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +133.3%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.