Quick Summary
When to Choose Sweet Potato
Sweet Potato and Kohlrabi (Raw) have a broadly similar nutrient profile, so choose Sweet Potato based on taste, texture, cost or what you have to hand.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more vitamin C (62mg vs 2.4mg) per 100g. It is also lower in calories (27 vs 86 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Sweet Potato | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 86 | 26.7 | 🏆 Kohlrabi (Raw) |
| Protein | 1.6g | 1.7g | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 20.1g | 6.2g | |
| Fiber | 3g | 3.6g | 🏆 Kohlrabi (Raw) |
| Total Fat | 0.1g | 0g |
Key Vitamins & Minerals
Potassium
Vitamin C
🏆 Kohlrabi (Raw) has 25.8x more
Health Benefits Comparison
Sweet Potato Benefits
- Supports eye health
- Boosts immune system
- Promotes gut health
- May improve blood sugar regulation
- Rich in antioxidants
Kohlrabi (Raw) Benefits
- Very high vitamin C (140% DV) - more than oranges
- Excellent fiber source (5g per cup)
- Contains glucosinolates with anti-cancer properties
- Good potassium source (14% DV) for blood pressure
- Extremely low calorie (36 per cup)
Practical Considerations
💰 Cost
Sweet Potato: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Sweet Potato: Easy
Kohlrabi (Raw): Easy
📦 Storage
Sweet Potato: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Sweet Potato: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Sweet Potato and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sweet Potato if: Sweet Potato and Kohlrabi (Raw) have a broadly similar nutrient profile, so choose Sweet Potato based on taste, texture, cost or what you have to hand.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more vitamin C (62mg vs 2.4mg) per 100g. It is also lower in calories (27 vs 86 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sweet Potato and Kohlrabi (Raw) in Nutrivio
Compare how Sweet Potato and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
