Kohlrabi vs Sweet Potato: Nutrition, Calories & Protein Compared


Kohlrabi vs Sweet potato
Nutrition Facts
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Kohlrabi vs Sweet Potato 100g Compare
per 100g | Kohlrabi | Sweet potato |
---|---|---|
Calories | 27 | 86 |
Carbohydrates | 6.2 g | 20.12 g |
Fat | 0.1 g | 0.05 g |
Dietary fiber | 3.6 g | 3 g |
Protein | 1.7 g | 1.57 g |
Calcium | 24 mg | 30 mg |
Iron | 0.4 mg | 0.61 mg |
Magnessium | 19 mg | 25 mg |
Potassium | 350 mg | 337 mg |
Sodium | 20 mg | 55 mg |
Vitaminium A | 36 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.557 mg |
Vitaminium B5 | 0.165 mg | 0.8 mg |
Vitaminium B6 | 0.15 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 16 mg | 0.011 mg |
Vitaminium C | 62 mg | 2.4 mg |
Vitaminium K | 0.1 µg | 0.002 µg |
Beta karoten | 22 mg | 8509 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
27kcalCalories source
- 76% CARBS.
- 21% PROTEIN
- 3% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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