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Kohlrabi nutrition chart, glycemic index and rich nutrients

Kohlrabi, raw
*all the values are displayed for the amount of 100 grams

What is Kohlrabi rich in: TOP 5 nutrients.

Kohlrabi
richer than 89% foods
richer than 77% foods
richer than 74% foods
richer than 58% foods
Rich in Folate, food
richer than 53% foods
89% Vitamin C
77% Fiber
74% Potassium
58% Copper
53% Folate, food
Explanation: This food contains more Vitamin C than 89% of foods. More importantly, although there are several foods (11%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Potassium, Copper and Folate, food

Kohlrabi Glycemic index (GI)

20
Similar food data
32 Cauliflower Cauliflower
32 Brussels sprout Brussels sprout
32 Savoy cabbage Savoy cabbage

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 3%
1.7 g of 50 g
3%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 2%
6.2 g of 300 g
2%
Water:
Daily Value: 5%
91 g of 2,000 g
5%
Other:
1 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 27
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 20mg
2%
TotalCarbohydrate 6g
16%
Dietary Fiber 4g
Total Sugars 3g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 0mg 0%

Potassium 350mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 24 mg of 1,000 mg 2%
Iron: 0.4 mg of 18 mg 2%
Magnesium: 19 mg of 400 mg 5%
Phosphorus: 46 mg of 1,000 mg 5%
Potassium: 350 mg of 3,500 mg 10%
Sodium: 20 mg of 2,400 mg 1%
Zinc: 0.03 mg of 15 mg 0%
Copper: 0.129 mg of 2 mg 6%
Manganese: 0.139 mg of 2 mg 7%
Selenium: 0.7 µg of 70 µg 1%
Choline: 12.3 mg of 550 mg 2%

Mineral chart - relative view

Potassium
350 mg
TOP 26%
Copper
0.129 mg
TOP 42%
Calcium
24 mg
TOP 49%
Manganese
0.139 mg
TOP 57%
Magnesium
19 mg
TOP 64%
Phosphorus
46 mg
TOP 78%
Iron
0.4 mg
TOP 80%
Sodium
20 mg
TOP 81%
Choline
12.3 mg
TOP 83%
Selenium
0.7 mg
TOP 86%
Zinc
0.03 mg
TOP 96%

Vitamin coverage chart

Vitamin A: 36 IU of 5,000 IU 1%
Vitamin E : 0.48 mg of 20 mg 2%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 62 mg of 60 mg 103%
Vitamin B1: 0.05 mg of 2 mg 3%
Vitamin B2: 0.02 mg of 2 mg 1%
Vitamin B3: 0.4 mg of 20 mg 2%
Vitamin B5: 0.165 mg of 10 mg 2%
Vitamin B6: 0.15 mg of 2 mg 8%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.1 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
62 µg
TOP 11%
Vitamin A
36 µg
TOP 53%
Vitamin B6
0.15 µg
TOP 55%
Vitamin E
0.48 µg
TOP 58%
Vitamin B1
0.05 µg
TOP 72%
Vitamin B3
0.4 µg
TOP 82%
Vitamin B5
0.165 µg
TOP 84%
Vitamin K
0.1 µg
TOP 88%
Vitamin B2
0.02 µg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 10 mg of 280 mg 4%
Threonine: 49 mg of 1,050 mg 5%
Isoleucine: 78 mg of 1,400 mg 6%
Leucine: 67 mg of 2,730 mg 2%
Lysine: 56 mg of 2,100 mg 3%
Methionine: 13 mg of 1,050 mg 1%
Phenylalanine: 39 mg of 1,750 mg 2%
Valine: 50 mg of 1,820 mg 3%
Histidine: 19 mg of 700 mg 3%

Fat type information

Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
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.