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  6. Potato vs. Kohlrabi

Potato vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on the differences between potatoes and kohlrabi

  • Potatoes have more vitamin B6, iron, vitamin B3, and potassium; however, kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi covers your daily vitamin C needs 58% more than potatoes.
  • Kohlrabi contains 4 times less vitamin B3 than potatoes. Potatoes contain 1.41mg of vitamin B3, while kohlrabi contains 0.4mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Potatoes, baked, flesh, and skin, without salt 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 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 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 +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%
Contains more CalciumCalcium +60%
Contains more SeleniumSelenium +75%
~equal in Copper ~0.129mg

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
7
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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
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 +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%
Contains more Vitamin CVitamin C +545.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +47.1%
Contains more FatsFats +30%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +33%
Contains more WaterWater +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 more Poly. FatPolyunsaturated fat +18.8%
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +133.3%

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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/170093/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.