Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Yam vs Kohlrabi - In-Depth Nutrition Comparison

Compare

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 Sugars.

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

Infographic

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

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
Yam
8
:
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 Vitamin K +2200%
Contains more Folate +43.8%
Contains more Vitamin C +262.6%
Contains more Vitamin E +37.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
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 +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 Vitamin K +2200%
Contains more Folate +43.8%
Contains more Vitamin C +262.6%
Contains more Vitamin E +37.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yam
25
Kohlrabi
Mineral Summary Score
25
Yam
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 the food
Protein
9%
Yam
10%
Kohlrabi
Carbohydrates
28%
Yam
6%
Kohlrabi
Fats
1%
Yam
0%
Kohlrabi

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Kohlrabi
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Kohlrabi Opinion
Calories 118 27 Yam
Protein 1.53 1.7 Kohlrabi
Fats 0.17 0.1 Yam
Vitamin C 17.1 62 Kohlrabi
Carbs 27.88 6.2 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.4 Yam
Calcium 17 24 Kohlrabi
Potassium 816 350 Yam
Magnesium 21 19 Yam
Sugars 0.5 2.6 Yam
Fiber 4.1 3.6 Yam
Copper 0.178 0.129 Yam
Zinc 0.24 0.03 Yam
Starch
Phosphorus 55 46 Yam
Sodium 9 20 Yam
Vitamin A 138 36 Yam
Vitamin E 0.35 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.112 0.05 Yam
Vitamin B2 0.032 0.02 Yam
Vitamin B3 0.552 0.4 Yam
Vitamin B5 0.314 0.165 Yam
Vitamin B6 0.293 0.15 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.1 Yam
Folate 23 16 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.013 Kohlrabi
Monounsaturated Fat 0.006 0.007 Kohlrabi
Polyunsaturated fat 0.076 0.048 Yam
Tryptophan 0.012 0.01 Yam
Threonine 0.054 0.049 Yam
Isoleucine 0.052 0.078 Kohlrabi
Leucine 0.096 0.067 Yam
Lysine 0.059 0.056 Yam
Methionine 0.021 0.013 Yam
Phenylalanine 0.071 0.039 Yam
Valine 0.062 0.05 Yam
Histidine 0.034 0.019 Yam
Fructose

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 of the foods 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.