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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 of 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.

These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt 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
7
:
Contains more Iron +30%
Contains more Potassium +91.4%
Contains less Sodium -60%
Contains more Zinc +566.7%
Contains more Copper +17.8%
Contains more Manganese +166.9%
Contains more Calcium +71.4%
Equal in Magnesium - 19
Equal in Phosphorus - 46
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +30%
Contains more Potassium +91.4%
Contains less Sodium -60%
Contains more Zinc +566.7%
Contains more Copper +17.8%
Contains more Manganese +166.9%
Contains more Calcium +71.4%
Equal in Magnesium - 19
Equal in Phosphorus - 46
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
7
:
Contains more Vitamin A +238.9%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +88.5%
Contains more Vitamin B6 +52%
Contains more Vitamin K +2200%
Contains more Vitamin E +41.2%
Contains more Vitamin C +412.4%
Equal in Folate - 16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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 +238.9%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +88.5%
Contains more Vitamin B6 +52%
Contains more Vitamin K +2200%
Contains more Vitamin E +41.2%
Contains more Vitamin C +412.4%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
2
:
Contains more Fats +40%
Contains more Carbs +343.2%
Contains more Protein +14.1%
Contains more Water +29.8%
Contains more Other +31.6%
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +40%
Contains more Carbs +343.2%
Contains more Protein +14.1%
Contains more Water +29.8%
Contains more Other +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
1
:
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +40%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +40%

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 23.58g 2.6g Yam
Protein 1.49g 1.7g Kohlrabi
Fats 0.14g 0.1g Yam
Carbs 27.48g 6.2g Yam
Calories 116kcal 27kcal Yam
Sugar 0.49g 2.6g Yam
Fiber 3.9g 3.6g Yam
Calcium 14mg 24mg Kohlrabi
Iron 0.52mg 0.4mg Yam
Magnesium 18mg 19mg Kohlrabi
Phosphorus 49mg 46mg Yam
Potassium 670mg 350mg Yam
Sodium 8mg 20mg Yam
Zinc 0.2mg 0.03mg Yam
Copper 0.152mg 0.129mg Yam
Manganese 0.371mg 0.139mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 36IU Yam
Vitamin A RAE 6µg 2µg Yam
Vitamin E 0.34mg 0.48mg Kohlrabi
Vitamin C 12.1mg 62mg Kohlrabi
Vitamin B1 0.095mg 0.05mg Yam
Vitamin B2 0.028mg 0.02mg Yam
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.311mg 0.165mg Yam
Vitamin B6 0.228mg 0.15mg Yam
Folate 16µg 16µg
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg 0.01mg Yam
Threonine 0.052mg 0.049mg Yam
Isoleucine 0.05mg 0.078mg Kohlrabi
Leucine 0.094mg 0.067mg Yam
Lysine 0.058mg 0.056mg Yam
Methionine 0.02mg 0.013mg Yam
Phenylalanine 0.069mg 0.039mg Yam
Valine 0.06mg 0.05mg Yam
Histidine 0.033mg 0.019mg Yam
Saturated Fat 0.029g 0.013g Kohlrabi
Monounsaturated Fat 0.005g 0.007g Kohlrabi
Polyunsaturated fat 0.06g 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

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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
15%
Yam
25%
Kohlrabi
Minerals Daily Need Coverage Score
23%
Yam
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 12mg)
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 - 0.016g)
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/170072/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.