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  6. Potato vs. Kohlrabi

Potato vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between potatoes and kohlrabi

  • Potatoes have more vitamin B6 and iron, while kohlrabi has more vitamin C and fiber.
  • Kohlrabi covers your daily need for vitamin C, 47% more than potatoes.
  • Potatoes contain 3 times more vitamin B3 than kohlrabi. While potatoes contain 1.061mg of vitamin B3, kohlrabi contains only 0.4mg.
  • The amount of sugar in potatoes is lower.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Kohlrabi, raw.

Infographic

Potato 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.
Potato
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +102.5%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +43.9%
Contains more CalciumCalcium +100%
Contains more CopperCopper +17.3%
Contains more SeleniumSelenium +75%

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.
Potato
Potato
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +165.3%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin KVitamin K +1900%
Contains more Vitamin CVitamin C +214.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Potato Kohlrabi DV% diff.
Vitamin C 19.7mg 62mg 47%
Vitamin B6 0.298mg 0.15mg 11%
Fiber 2.1g 3.6g 6%
Starch 15.29g 6%
Iron 0.81mg 0.4mg 5%
Carbs 17.49g 6.2g 4%
Vitamin B3 1.061mg 0.4mg 4%
Calories 77kcal 27kcal 3%
Vitamin E 0.01mg 0.48mg 3%
Manganese 0.2mg 0.139mg 3%
Vitamin B1 0.081mg 0.05mg 3%
Vitamin B5 0.295mg 0.165mg 3%
Potassium 425mg 350mg 2%
Copper 0.11mg 0.129mg 2%
Zinc 0.3mg 0.03mg 2%
Phosphorus 57mg 46mg 2%
Vitamin K 2µg 0.1µg 2%
Protein 2.05g 1.7g 1%
Magnesium 23mg 19mg 1%
Calcium 12mg 24mg 1%
Sodium 6mg 20mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B2 0.032mg 0.02mg 1%
Protein per 100 calories 2.7g 6.3g N/A
Calories per 10 g protein 376kcal 159kcal N/A
Weight per 100 calories 130g 370g N/A
Fats 0.09g 0.1g 0%
Net carbs 15.39g 2.6g N/A
Sugar 0.82g 2.6g N/A
Vitamin A 0µg 2µg 0%
Folate 15µg 16µg 0%
Choline 12.1mg 12.3mg 0%
Saturated fat 0.025g 0.013g 0%
Monounsaturated fat 0.002g 0.007g 0%
Polyunsaturated fat 0.042g 0.048g 0%
Tryptophan 0.021mg 0.01mg 0%
Threonine 0.067mg 0.049mg 0%
Isoleucine 0.066mg 0.078mg 0%
Leucine 0.098mg 0.067mg 0%
Lysine 0.107mg 0.056mg 0%
Methionine 0.032mg 0.013mg 0%
Phenylalanine 0.081mg 0.039mg 0%
Valine 0.103mg 0.05mg 0%
Histidine 0.035mg 0.019mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +20.6%
Contains more CarbsCarbs +182.1%
Contains more OtherOther +12%
Contains more FatsFats +11.1%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +14.3%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.