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  6. Yam vs. Kohlrabi

Yam vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between Yam and Kohlrabi

  • Yam has more Potassium, Manganese, Vitamin B6, Copper, and Vitamin B1, however, Kohlrabi is richer in Vitamin C.
  • Kohlrabi's daily need coverage for Vitamin C is 50% more.
  • Yam contains 3 times more Manganese than Kohlrabi. Yam contains 0.397mg of Manganese, while Kohlrabi contains 0.139mg.
  • Yam contains less Sugar.

The food varieties used in the comparison are Yam, raw and Kohlrabi, raw.

Infographic

Yam 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.
Yam
Yam
8
:
1
Kohlrabi
Kohlrabi
Contains more Iron +35%
Contains more Magnesium +10.5%
Contains more Phosphorus +19.6%
Contains more Potassium +133.1%
Contains less Sodium -55%
Contains more Zinc +700%
Contains more Copper +38%
Contains more Manganese +185.6%
Contains more Calcium +41.2%
Equal in Magnesium - 19
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +35%
Contains more Magnesium +10.5%
Contains more Phosphorus +19.6%
Contains more Potassium +133.1%
Contains less Sodium -55%
Contains more Zinc +700%
Contains more Copper +38%
Contains more Manganese +185.6%
Contains more Calcium +41.2%
Equal in Magnesium - 19
Equal in Selenium - 0.7

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.
Yam
Yam
8
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +124%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +95.3%
Contains more Folate +43.8%
Contains more Vitamin K +2200%
Contains more Vitamin E +37.1%
Contains more Vitamin C +262.6%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Kohlrabi
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 +283.3%
Contains more Vitamin B1 +124%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +95.3%
Contains more Folate +43.8%
Contains more Vitamin K +2200%
Contains more Vitamin E +37.1%
Contains more Vitamin C +262.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +70%
Contains more Carbs +349.7%
Contains more Protein +11.1%
Contains more Water +30.7%
Contains more Other +22%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +70%
Contains more Carbs +349.7%
Contains more Protein +11.1%
Contains more Water +30.7%
Contains more Other +22%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Kohlrabi
Kohlrabi
Contains more Polyunsaturated fat +58.3%
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +16.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +58.3%
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +16.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Kohlrabi Opinion
Net carbs 23.78g 2.6g Yam
Protein 1.53g 1.7g Kohlrabi
Fats 0.17g 0.1g Yam
Carbs 27.88g 6.2g Yam
Calories 118kcal 27kcal Yam
Sugar 0.5g 2.6g Yam
Fiber 4.1g 3.6g Yam
Calcium 17mg 24mg Kohlrabi
Iron 0.54mg 0.4mg Yam
Magnesium 21mg 19mg Yam
Phosphorus 55mg 46mg Yam
Potassium 816mg 350mg Yam
Sodium 9mg 20mg Yam
Zinc 0.24mg 0.03mg Yam
Copper 0.178mg 0.129mg Yam
Manganese 0.397mg 0.139mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 36IU Yam
Vitamin A RAE 7µg 2µg Yam
Vitamin E 0.35mg 0.48mg Kohlrabi
Vitamin C 17.1mg 62mg Kohlrabi
Vitamin B1 0.112mg 0.05mg Yam
Vitamin B2 0.032mg 0.02mg Yam
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.314mg 0.165mg Yam
Vitamin B6 0.293mg 0.15mg Yam
Folate 23µg 16µg Yam
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg 0.01mg Yam
Threonine 0.054mg 0.049mg Yam
Isoleucine 0.052mg 0.078mg Kohlrabi
Leucine 0.096mg 0.067mg Yam
Lysine 0.059mg 0.056mg Yam
Methionine 0.021mg 0.013mg Yam
Phenylalanine 0.071mg 0.039mg Yam
Valine 0.062mg 0.05mg Yam
Histidine 0.034mg 0.019mg Yam
Saturated Fat 0.037g 0.013g Kohlrabi
Monounsaturated Fat 0.006g 0.007g Kohlrabi
Polyunsaturated fat 0.076g 0.048g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yam
25%
Kohlrabi
Minerals Daily Need Coverage Score
26%
Yam
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 11mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.