foodstruct logo
Find food by nutritional value | Diet analysis

Garden asparagus vs Kohlrabi - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.027g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.72g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 18mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Kohlrabi
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
31
Kohlrabi
Mineral Summary Score
16
Garden asparagus
12
Kohlrabi

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +435%
Contains more Copper +46.5%
Contains more Zinc +1700%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Potassium +73.3%
Contains more Magnesium +35.7%
Equal in Calcium - 24
Contains more Iron +435%
Contains more Copper +46.5%
Contains more Zinc +1700%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Potassium +73.3%
Contains more Magnesium +35.7%
Equal in Calcium - 24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2000%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +66.1%
Contains more Vitamin K +41500%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%
Contains more Vitamin A +2000%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +66.1%
Contains more Vitamin K +41500%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
10%
Kohlrabi
Carbohydrates
4%
Garden asparagus
6%
Kohlrabi
Fats
1%
Garden asparagus
0%
Kohlrabi

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Kohlrabi Opinion
Calories 20 27 Kohlrabi
Protein 2.2 1.7 Garden asparagus
Fats 0.12 0.1 Garden asparagus
Vitamin C 5.6 62 Kohlrabi
Carbs 3.88 6.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.4 Garden asparagus
Calcium 24 24
Potassium 202 350 Kohlrabi
Magnesium 14 19 Kohlrabi
Sugars 1.88 2.6 Kohlrabi
Fiber 2.1 3.6 Kohlrabi
Copper 0.189 0.129 Garden asparagus
Zinc 0.54 0.03 Garden asparagus
Starch
Phosphorus 52 46 Garden asparagus
Sodium 2 20 Garden asparagus
Vitamin A 756 36 Garden asparagus
Vitamin E 1.13 0.48 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.02 Garden asparagus
Vitamin B3 0.978 0.4 Garden asparagus
Vitamin B5 0.274 0.165 Garden asparagus
Vitamin B6 0.091 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 41.6 0.1 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.013 Kohlrabi
Monounsaturated Fat 0 0.007 Kohlrabi
Polyunsaturated fat 0.05 0.048 Garden asparagus
Tryptophan 0.027 0.01 Garden asparagus
Threonine 0.084 0.049 Garden asparagus
Isoleucine 0.075 0.078 Kohlrabi
Leucine 0.128 0.067 Garden asparagus
Lysine 0.104 0.056 Garden asparagus
Methionine 0.031 0.013 Garden asparagus
Phenylalanine 0.075 0.039 Garden asparagus
Valine 0.115 0.05 Garden asparagus
Histidine 0.049 0.019 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.