Kohlrabi vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between kohlrabi and potatoes

Kohlrabi has more vitamin C and fiber; however, potatoes are higher in vitamin B6, iron, vitamin B3, and potassium.
Kohlrabi covers your daily vitamin C needs 58% more than potatoes.
Potatoes contain 2 times less fiber than kohlrabi. Kohlrabi contains 3.6g of fiber, while potatoes contain 2.2g.
The glycemic index of potatoes is higher.

Food varieties used in this article are Kohlrabi, raw and Potatoes, baked, flesh, and skin, without salt.

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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.

Kohlrabi

Potato

Contains more CalciumCalcium	+60%
Contains more SeleniumSelenium	+75%

Contains more MagnesiumMagnesium	+47.4%
Contains more PotassiumPotassium	+52.9%
Contains more IronIron	+170%
Contains more ZincZinc	+1100%
Contains more PhosphorusPhosphorus	+52.2%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+57.6%

~equal in Copper ~0.118mg

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.

Kohlrabi

Potato

Contains more Vitamin CVitamin C	+545.8%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin EVitamin E	+1100%

Contains more Vitamin B1Vitamin B1	+28%
Contains more Vitamin B2Vitamin B2	+140%
Contains more Vitamin B3Vitamin B3	+252.5%
Contains more Vitamin B5Vitamin B5	+127.9%
Contains more Vitamin B6Vitamin B6	+107.3%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+75%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	62mg	9.6mg	58%
Vitamin B6	0.15mg	0.311mg	12%
Iron	0.4mg	1.08mg	9%
Starch		17.27g	7%
Fiber	3.6g	2.2g	6%
Vitamin B3	0.4mg	1.41mg	6%
Carbs	6.2g	21.15g	5%
Potassium	350mg	535mg	5%
Vitamin B5	0.165mg	0.376mg	4%
Calories	27kcal	93kcal	3%
Zinc	0.03mg	0.36mg	3%
Phosphorus	46mg	70mg	3%
Vitamin E	0.48mg	0.04mg	3%
Manganese	0.139mg	0.219mg	3%
Folate	16µg	28µg	3%
Protein	1.7g	2.5g	2%
Magnesium	19mg	28mg	2%
Vitamin B2	0.02mg	0.048mg	2%
Vitamin K	0.1µg	2µg	2%
Calcium	24mg	15mg	1%
Copper	0.129mg	0.118mg	1%
Selenium	0.7µg	0.4µg	1%
Vitamin B1	0.05mg	0.064mg	1%
Protein per 100 calories	6.3g	2.7g	N/A
Calories per 10 g protein	159kcal	372kcal	N/A
Weight per 100 calories	370g	108g	N/A
Fats	0.1g	0.13g	0%
Net carbs	2.6g	18.95g	N/A
Sugar	2.6g	1.18g	N/A
Sodium	20mg	10mg	0%
Vitamin A	2µg	1µg	0%
Choline	12.3mg	14.8mg	0%
Saturated fat	0.013g	0.034g	0%
Monounsaturated fat	0.007g	0.003g	0%
Polyunsaturated fat	0.048g	0.057g	0%
Tryptophan	0.01mg	0.025mg	0%
Threonine	0.049mg	0.081mg	0%
Isoleucine	0.078mg	0.08mg	0%
Leucine	0.067mg	0.119mg	0%
Lysine	0.056mg	0.13mg	0%
Methionine	0.013mg	0.038mg	0%
Phenylalanine	0.039mg	0.099mg	0%
Valine	0.05mg	0.125mg	0%
Histidine	0.019mg	0.042mg	0%
Fructose		0.34g	0%