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Kohlrabi vs Cauliflower - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 0.69g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Kohlrabi Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kohlrabi Cauliflower
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
31
Kohlrabi
31
Cauliflower
Mineral Summary Score
12
Kohlrabi
10
Cauliflower

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 Potassium +17.1%
Contains more Magnesium +26.7%
Contains more Copper +230.8%
Contains less Sodium -33.3%
Contains more Zinc +800%
Equal in Iron - 0.42
Equal in Calcium - 22
Equal in Phosphorus - 44
Contains more Potassium +17.1%
Contains more Magnesium +26.7%
Contains more Copper +230.8%
Contains less Sodium -33.3%
Contains more Zinc +800%
Equal in Iron - 0.42
Equal in Calcium - 22
Equal in Phosphorus - 44

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 C +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Vitamin K +15400%
Equal in Vitamin B1 - 0.05
Contains more Vitamin C +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Vitamin K +15400%
Equal in Vitamin B1 - 0.05

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
10%
Kohlrabi
12%
Cauliflower
Carbohydrates
6%
Kohlrabi
5%
Cauliflower
Fats
0%
Kohlrabi
1%
Cauliflower

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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 Kohlrabi Cauliflower Opinion
Calories 27 25 Kohlrabi
Protein 1.7 1.92 Cauliflower
Fats 0.1 0.28 Cauliflower
Vitamin C 62 48.2 Kohlrabi
Carbs 6.2 4.97 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.42 Cauliflower
Calcium 24 22 Kohlrabi
Potassium 350 299 Kohlrabi
Magnesium 19 15 Kohlrabi
Sugars 2.6 1.91 Kohlrabi
Fiber 3.6 2 Kohlrabi
Copper 0.129 0.039 Kohlrabi
Zinc 0.03 0.27 Cauliflower
Starch
Phosphorus 46 44 Kohlrabi
Sodium 20 30 Kohlrabi
Vitamin A 36 0 Kohlrabi
Vitamin E 0.48 0.08 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.02 0.06 Cauliflower
Vitamin B3 0.4 0.507 Cauliflower
Vitamin B5 0.165 0.667 Cauliflower
Vitamin B6 0.15 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 0.1 15.5 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.013 0.13 Kohlrabi
Monounsaturated Fat 0.007 0.034 Cauliflower
Polyunsaturated fat 0.048 0.031 Kohlrabi
Tryptophan 0.01 0.02 Cauliflower
Threonine 0.049 0.076 Cauliflower
Isoleucine 0.078 0.071 Kohlrabi
Leucine 0.067 0.106 Cauliflower
Lysine 0.056 0.217 Cauliflower
Methionine 0.013 0.02 Cauliflower
Phenylalanine 0.039 0.065 Cauliflower
Valine 0.05 0.125 Cauliflower
Histidine 0.019 0.056 Cauliflower
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.