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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 RAE, Vitamin B5, and Manganese, while Kohlrabi is higher in Vitamin C.
  • Sweet potato covers your daily need of Vitamin A RAE 79% 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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Iron +52.5%
Contains more Magnesium +31.6%
Contains more Zinc +900%
Contains more Copper +17.1%
Contains less Sodium -63.6%
Equal in Phosphorus - 46
Equal in Potassium - 350
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +25%
Contains more Iron +52.5%
Contains more Magnesium +31.6%
Contains more Zinc +900%
Contains more Copper +17.1%
Contains less Sodium -63.6%
Equal in Phosphorus - 46
Equal in Potassium - 350

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
:
Contains more Vitamin A +39308.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +384.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +1700%
Contains more Vitamin E +84.6%
Contains more Vitamin C +2483.3%
Contains more Folate +45.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 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 A +39308.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +384.8%
Contains more Vitamin B6 +39.3%
Contains more Vitamin K +1700%
Contains more Vitamin E +84.6%
Contains more Vitamin C +2483.3%
Contains more Folate +45.5%

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.
Sweet potato Kohlrabi
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Kohlrabi Opinion
Net carbs 17.12g 2.6g Sweet potato
Protein 1.57g 1.7g Kohlrabi
Fats 0.05g 0.1g Kohlrabi
Carbs 20.12g 6.2g Sweet potato
Calories 86kcal 27kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 2.6g Kohlrabi
Fiber 3g 3.6g Kohlrabi
Calcium 30mg 24mg Sweet potato
Iron 0.61mg 0.4mg Sweet potato
Magnesium 25mg 19mg Sweet potato
Phosphorus 47mg 46mg Sweet potato
Potassium 337mg 350mg Kohlrabi
Sodium 55mg 20mg Kohlrabi
Zinc 0.3mg 0.03mg Sweet potato
Copper 0.151mg 0.129mg Sweet potato
Vitamin A 14187IU 36IU Sweet potato
Vitamin E 0.26mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 62mg Kohlrabi
Vitamin B1 0.078mg 0.05mg Sweet potato
Vitamin B2 0.061mg 0.02mg Sweet potato
Vitamin B3 0.557mg 0.4mg Sweet potato
Vitamin B5 0.8mg 0.165mg Sweet potato
Vitamin B6 0.209mg 0.15mg Sweet potato
Folate 11µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 0.1µg Sweet potato
Tryptophan 0.031mg 0.01mg Sweet potato
Threonine 0.083mg 0.049mg Sweet potato
Isoleucine 0.055mg 0.078mg Kohlrabi
Leucine 0.092mg 0.067mg Sweet potato
Lysine 0.066mg 0.056mg Sweet potato
Methionine 0.029mg 0.013mg Sweet potato
Phenylalanine 0.089mg 0.039mg Sweet potato
Valine 0.086mg 0.05mg Sweet potato
Histidine 0.031mg 0.019mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.013g Kohlrabi
Monounsaturated Fat 0.001g 0.007g Kohlrabi
Polyunsaturated fat 0.014g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet 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
85
Sweet potato
25
Kohlrabi
Mineral Summary Score
21
Sweet 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
9%
Sweet potato
10%
Kohlrabi
Carbohydrates
20%
Sweet potato
6%
Kohlrabi
Fats
0%
Sweet potato
0%
Kohlrabi

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.