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  6. Sweet potato vs. Kohlrabi

Sweet potato vs. Kohlrabi — In-Depth Nutrition Comparison

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How are sweet potato and kohlrabi different?

  • Sweet potato is richer in vitamin A, vitamin B5, and manganese, while kohlrabi is higher in vitamin C.
  • Sweet potato covers your daily need for vitamin A, 283% more than kohlrabi.
  • Sweet potato contains 5 times more vitamin B5 than kohlrabi. Sweet potato contains 0.8mg of vitamin B5, while kohlrabi contains 0.165mg.
  • Sweet potato has a higher glycemic index (70) than kohlrabi (20).

Sweet potato, raw, unprepared and Kohlrabi, raw types were used in this article.

Infographic

Sweet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +31.6%
Contains more CalciumCalcium +25%
Contains more IronIron +52.5%
Contains more CopperCopper +17.1%
Contains more ZincZinc +900%
Contains more ManganeseManganese +85.6%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~350mg
~equal in Phosphorus ~46mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +35350%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +384.8%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +1700%
Contains more Vitamin CVitamin C +2483.3%
Contains more Vitamin EVitamin E +84.6%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Sweet potato Kohlrabi DV% diff.
Vitamin A 709µg 2µg 79%
Vitamin C 2.4mg 62mg 66%
Vitamin B5 0.8mg 0.165mg 13%
Vitamin B6 0.209mg 0.15mg 5%
Carbs 20.12g 6.2g 5%
Manganese 0.258mg 0.139mg 5%
Starch 12.65g 5%
Calories 86kcal 27kcal 3%
Vitamin B2 0.061mg 0.02mg 3%
Iron 0.61mg 0.4mg 3%
Zinc 0.3mg 0.03mg 2%
Sodium 55mg 20mg 2%
Vitamin B1 0.078mg 0.05mg 2%
Copper 0.151mg 0.129mg 2%
Fiber 3g 3.6g 2%
Magnesium 25mg 19mg 1%
Vitamin K 1.8µg 0.1µg 1%
Vitamin B3 0.557mg 0.4mg 1%
Folate 11µg 16µg 1%
Calcium 30mg 24mg 1%
Vitamin E 0.26mg 0.48mg 1%
Fructose 0.7g 1%
Protein 1.57g 1.7g 0%
Fats 0.05g 0.1g 0%
Net carbs 17.12g 2.6g N/A
Potassium 337mg 350mg 0%
Sugar 4.18g 2.6g N/A
Phosphorus 47mg 46mg 0%
Selenium 0.6µg 0.7µg 0%
Choline 12.3mg 12.3mg 0%
Saturated fat 0.018g 0.013g 0%
Monounsaturated fat 0.001g 0.007g 0%
Polyunsaturated fat 0.014g 0.048g 0%
Tryptophan 0.031mg 0.01mg 0%
Threonine 0.083mg 0.049mg 0%
Isoleucine 0.055mg 0.078mg 0%
Leucine 0.092mg 0.067mg 0%
Lysine 0.066mg 0.056mg 0%
Methionine 0.029mg 0.013mg 0%
Phenylalanine 0.089mg 0.039mg 0%
Valine 0.086mg 0.05mg 0%
Histidine 0.031mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more CarbsCarbs +224.5%
Contains more FatsFats +100%
Contains more WaterWater +17.8%
~equal in Protein ~1.7g
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +242.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.