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  6. Yam vs. Kohlrabi

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 for 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.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of yam is 51.

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
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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 PotassiumPotassium +91.4%
Contains more IronIron +30%
Contains more CopperCopper +17.8%
Contains more ZincZinc +566.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +166.9%
Contains more CalciumCalcium +71.4%
~equal in Magnesium ~19mg
~equal in Phosphorus ~46mg
~equal in Selenium ~0.7µg

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
Yam
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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 AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +88.5%
Contains more Vitamin B6Vitamin B6 +52%
Contains more Vitamin KVitamin K +2200%
Contains more Vitamin CVitamin C +412.4%
Contains more Vitamin EVitamin E +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Yam Kohlrabi DV% diff.
Vitamin C 12.1mg 62mg 55%
Manganese 0.371mg 0.139mg 10%
Potassium 670mg 350mg 9%
Carbs 27.48g 6.2g 7%
Vitamin B6 0.228mg 0.15mg 6%
Calories 116kcal 27kcal 4%
Vitamin B1 0.095mg 0.05mg 4%
Copper 0.152mg 0.129mg 3%
Vitamin B5 0.311mg 0.165mg 3%
Iron 0.52mg 0.4mg 2%
Zinc 0.2mg 0.03mg 2%
Vitamin K 2.3µg 0.1µg 2%
Calcium 14mg 24mg 1%
Fiber 3.9g 3.6g 1%
Sodium 8mg 20mg 1%
Vitamin E 0.34mg 0.48mg 1%
Vitamin B2 0.028mg 0.02mg 1%
Vitamin B3 0.552mg 0.4mg 1%
Choline 16.2mg 12.3mg 1%
Protein 1.49g 1.7g 0%
Protein per 100 calories 1.3g 6.3g N/A
Calories per 10 g protein 779kcal 159kcal N/A
Weight per 100 calories 86g 370g N/A
Fats 0.14g 0.1g 0%
Net carbs 23.58g 2.6g N/A
Magnesium 18mg 19mg 0%
Sugar 0.49g 2.6g N/A
Phosphorus 49mg 46mg 0%
Vitamin A 6µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Folate 16µg 16µg 0%
Saturated fat 0.029g 0.013g 0%
Monounsaturated fat 0.005g 0.007g 0%
Polyunsaturated fat 0.06g 0.048g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.052mg 0.049mg 0%
Isoleucine 0.05mg 0.078mg 0%
Leucine 0.094mg 0.067mg 0%
Lysine 0.058mg 0.056mg 0%
Methionine 0.02mg 0.013mg 0%
Phenylalanine 0.069mg 0.039mg 0%
Valine 0.06mg 0.05mg 0%
Histidine 0.033mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
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 FatsFats +40%
Contains more CarbsCarbs +343.2%
Contains more ProteinProtein +14.1%
Contains more WaterWater +29.8%
Contains more OtherOther +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 +25%
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +40%

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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. 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.