Kohlrabi vs Sweet Potato: Nutrition, Calories & Protein Compared



Kohlrabi - calories, kcal, weight, nutrition
Kohlrabi - calories, kcal, weight, nutrition

Kohlrabi vs Sweet potato
Nutrition Facts

Kohlrabi
Serving size:
  change
one kohlrabi (180g)cup (134g)half cup (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kohlrabi vs Sweet Potato 100g Compare


per 100gKohlrabiSweet potato
Calories27 86
Carbohydrates6.2 g20.12 g
Fat0.1 g0.05 g
Dietary fiber3.6 g3 g
Protein1.7 g1.57 g
Calcium24 mg30 mg
Iron0.4 mg0.61 mg
Magnessium19 mg25 mg
Potassium350 mg337 mg
Sodium20 mg55 mg
Vitaminium A36 µg14187 µg
Vitaminium B1 (Thiamine)0.05 mg0.078 mg
Vitaminium B2 (riboflavin)0.02 mg0.061 mg
Vitaminium B3 (Niacin)0.4 mg0.557 mg
Vitaminium B50.165 mg0.8 mg
Vitaminium B60.15 mg0.209 mg
Vitaminium B9 (Folic acid)16 mg0.011 mg
Vitaminium C62 mg2.4 mg
Vitaminium K0.1 µg0.002 µg
Beta karoten22 mg8509 mg

Discovering the Nutritional Gems: Kohlrabi and Sweet Potato

When it comes to choosing vegetables for a healthy diet, the variety and nutritional benefits they offer can be astounding. Two such vegetables that often spark curiosity for their unique benefits are kohlrabi and sweet potato. While both are packed with nutrients, they serve different nutritional profiles that cater to various dietary needs and preferences. Let's delve into some interesting facts about these two before comparing their nutritional values.

A Closer Look at Kohlrabi

Kohlrabi, with its peculiar name and even more peculiar appearance, might not be the first choice for many. However, this vegetable is a nutritional powerhouse. Often referred to as a German turnip, kohlrabi is not a root vegetable but rather a stem that swells into a bulb. It can be eaten raw or cooked and is known for its crisp texture and slightly sweet, peppery flavor. It's a part of the cruciferous vegetable family, which includes broccoli, cauliflower, and Brussels sprouts.

Sweet Potato: The Sweet Root

Sweet potatoes are a familiar sight in many kitchens around the world. Known for their sweet taste and bright orange color, these root vegetables are incredibly versatile. They can be baked, mashed, roasted, or even turned into noodles. Sweet potatoes are often praised for their high vitamin A content, which is essential for eye health. They're not just delicious; they're a staple in many diets for their impressive nutritional benefits.

Nutritional Face-Off

When comparing kohlrabi and sweet potato, it's like looking at two sides of a nutritional coin. Here's how they stack up against each other:

  • Calories: Kohlrabi stands out with significantly fewer calories, making it a great option for those managing their caloric intake.
  • Carbohydrates and Fiber: Sweet potatoes have a higher carbohydrate content, which is expected from a root vegetable, but they also offer a good amount of fiber. Kohlrabi, however, is not far behind in fiber content, despite its lower carb count.
  • Fats: Both vegetables are low in fat, aligning with a health-conscious diet.
  • Protein: They are relatively equal in protein content, though neither is particularly high in this macronutrient.
  • Vitamins and Minerals: Sweet potatoes are a clear winner in vitamin A content, thanks to their beta-carotene. However, kohlrabi shines with its vitamin C levels. Both offer a range of other essential minerals, including calcium, iron, and potassium.

It's evident that each vegetable has its unique strengths. Kohlrabi, with its lower calorie count and high vitamin C, is excellent for weight management and supporting immune function. Sweet potatoes, with their rich vitamin A content and higher carbohydrates, are ideal for energy and maintaining healthy vision.

Choosing Between Kohlrabi and Sweet Potato

The choice between kohlrabi and sweet potato might come down to dietary goals and personal taste preferences. If you're aiming for lower calories and a boost in vitamin C, kohlrabi could be your go-to. On the other hand, if you're looking for a nutritious way to energize and get a substantial amount of vitamin A, sweet potatoes are unbeatable.

Ultimately, incorporating a variety of vegetables into your diet is key to obtaining a broad spectrum of nutrients. Whether you lean towards the peppery crispness of kohlrabi or the sweet, comforting texture of sweet potatoes, you're making a choice that supports a healthy, balanced diet.

Remember, the best diet is one that is diverse and enjoyable, providing not just the nutrients your body needs, but also the flavors you love. So, why not have both kohlrabi and sweet potato in your kitchen repertoire?

Kohlrabi 100g

27kcal

Calories source

  • 76% CARBS.
  • 21% PROTEIN
  • 3% FAT

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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