Yam vs. Kohlrabi — In-Depth Nutrition Comparison
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Summary of differences between yam and kohlrabi
- Yam has more manganese, potassium, and vitamin B6, while kohlrabi has more vitamin C.
- Kohlrabi covers your daily need for vitamin C, 55% more than yam.
- Yam contains 3 times more manganese than kohlrabi. While yam contains 0.371mg of manganese, kohlrabi contains only 0.139mg.
- The amount of sugar in yam is lower.
- Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Kohlrabi, raw.
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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.
| Contains more PotassiumPotassium | +91.4% |
| Contains more IronIron | +30% |
| Contains more CopperCopper | +17.8% |
| Contains more ZincZinc | +566.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +166.9% |
| Contains more CalciumCalcium | +71.4% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +88.5% |
| Contains more Vitamin B6Vitamin B6 | +52% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more CholineCholine | +31.7% |
| Contains more Vitamin CVitamin C | +412.4% |
| Contains more Vitamin EVitamin E | +41.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 62mg | 55% |
| Manganese | 0.371mg | 0.139mg | 10% |
| Potassium | 670mg | 350mg | 9% |
| Carbs | 27.48g | 6.2g | 7% |
| Vitamin B6 | 0.228mg | 0.15mg | 6% |
| Calories | 116kcal | 27kcal | 4% |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Vitamin B5 | 0.311mg | 0.165mg | 3% |
| Copper | 0.152mg | 0.129mg | 3% |
| Iron | 0.52mg | 0.4mg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Zinc | 0.2mg | 0.03mg | 2% |
| Vitamin E | 0.34mg | 0.48mg | 1% |
| Choline | 16.2mg | 12.3mg | 1% |
| Vitamin B3 | 0.552mg | 0.4mg | 1% |
| Vitamin B2 | 0.028mg | 0.02mg | 1% |
| Calcium | 14mg | 24mg | 1% |
| Fiber | 3.9g | 3.6g | 1% |
| Sodium | 8mg | 20mg | 1% |
| Protein | 1.49g | 1.7g | 0% |
| Fats | 0.14g | 0.1g | 0% |
| Net carbs | 23.58g | 2.6g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Sugar | 0.49g | 2.6g | N/A |
| Phosphorus | 49mg | 46mg | 0% |
| Vitamin A | 6µg | 2µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Folate | 16µg | 16µg | 0% |
| Saturated fat | 0.029g | 0.013g | 0% |
| Monounsaturated fat | 0.005g | 0.007g | 0% |
| Polyunsaturated fat | 0.06g | 0.048g | 0% |
| Tryptophan | 0.012mg | 0.01mg | 0% |
| Threonine | 0.052mg | 0.049mg | 0% |
| Isoleucine | 0.05mg | 0.078mg | 0% |
| Leucine | 0.094mg | 0.067mg | 0% |
| Lysine | 0.058mg | 0.056mg | 0% |
| Methionine | 0.02mg | 0.013mg | 0% |
| Phenylalanine | 0.069mg | 0.039mg | 0% |
| Valine | 0.06mg | 0.05mg | 0% |
| Histidine | 0.033mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +343.2% |
| Contains more ProteinProtein | +14.1% |
| Contains more WaterWater | +29.8% |
| Contains more OtherOther | +31.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +25% |
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Mono. FatMonounsaturated fat | +40% |
