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

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 C +2483.3%
Contains more Vitamin E +84.6%
Contains more Folate +45.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
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 C +2483.3%
Contains more Vitamin E +84.6%
Contains more Folate +45.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Sweet potato Kohlrabi Opinion
Calories 86 27 Sweet potato
Protein 1.57 1.7 Kohlrabi
Fats 0.05 0.1 Kohlrabi
Vitamin C 2.4 62 Kohlrabi
Net carbs 17.1200008392334 2.5999999046325684 Sweet potato
Carbs 20.12 6.2 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.4 Sweet potato
Calcium 30 24 Sweet potato
Potassium 337 350 Kohlrabi
Magnesium 25 19 Sweet potato
Sugar 4.18 2.6 Kohlrabi
Fiber 3 3.6 Kohlrabi
Copper 0.151 0.129 Sweet potato
Zinc 0.3 0.03 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 46 Sweet potato
Sodium 55 20 Kohlrabi
Vitamin A 14187 36 Sweet potato
Vitamin E 0.26 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.02 Sweet potato
Vitamin B3 0.557 0.4 Sweet potato
Vitamin B5 0.8 0.165 Sweet potato
Vitamin B6 0.209 0.15 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 0.1 Sweet potato
Folate 11 16 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.018 0.013 Kohlrabi
Monounsaturated Fat 0.001 0.007 Kohlrabi
Polyunsaturated fat 0.014 0.048 Kohlrabi
Tryptophan 0.031 0.01 Sweet potato
Threonine 0.083 0.049 Sweet potato
Isoleucine 0.055 0.078 Kohlrabi
Leucine 0.092 0.067 Sweet potato
Lysine 0.066 0.056 Sweet potato
Methionine 0.029 0.013 Sweet potato
Phenylalanine 0.089 0.039 Sweet potato
Valine 0.086 0.05 Sweet potato
Histidine 0.031 0.019 Sweet potato
Fructose 0.7 Sweet potato

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.