Amaranth vs. Kohlrabi — In-Depth Nutrition Comparison
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Summary of differences between amaranth and kohlrabi
- Amaranth has more manganese, iron, phosphorus, magnesium, selenium, and zinc, while kohlrabi has more potassium and fiber.
- Amaranth covers your daily need for manganese, 31% more than kohlrabi.
- Amaranth contains 29 times more zinc than kohlrabi. While amaranth contains 0.86mg of zinc, kohlrabi contains only 0.03mg.
- Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of amaranth is 97.
These are the specific foods used in this comparison Amaranth grain, cooked and Kohlrabi, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +242.1% |
| Contains more CalciumCalcium | +95.8% |
| Contains more IronIron | +425% |
| Contains more CopperCopper | +15.5% |
| Contains more ZincZinc | +2766.7% |
| Contains more PhosphorusPhosphorus | +221.7% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +514.4% |
| Contains more SeleniumSelenium | +685.7% |
| Contains more PotassiumPotassium | +159.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more FolateFolate | +37.5% |
| Contains more Vitamin EVitamin E | +152.6% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B6Vitamin B6 | +32.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 69% | |
| Manganese | 0.854mg | 0.139mg | 31% |
| Iron | 2.1mg | 0.4mg | 21% |
| Phosphorus | 148mg | 46mg | 15% |
| Magnesium | 65mg | 19mg | 11% |
| Selenium | 5.5µg | 0.7µg | 9% |
| Zinc | 0.86mg | 0.03mg | 8% |
| Starch | 16.23g | 7% | |
| Fiber | 2.1g | 3.6g | 6% |
| Potassium | 135mg | 350mg | 6% |
| Protein | 3.8g | 1.7g | 4% |
| Calories | 102kcal | 27kcal | 4% |
| Carbs | 18.69g | 6.2g | 4% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Vitamin B5 | 0.165mg | 3% | |
| Vitamin B6 | 0.113mg | 0.15mg | 3% |
| Copper | 0.149mg | 0.129mg | 2% |
| Choline | 12.3mg | 2% | |
| Calcium | 47mg | 24mg | 2% |
| Vitamin E | 0.19mg | 0.48mg | 2% |
| Fats | 1.58g | 0.1g | 2% |
| Folate | 22µg | 16µg | 2% |
| Sodium | 6mg | 20mg | 1% |
| Vitamin B3 | 0.235mg | 0.4mg | 1% |
| Net carbs | 16.59g | 2.6g | N/A |
| Sugar | 2.6g | N/A | |
| Vitamin A | 2µg | 0% | |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.013g | 0% | |
| Monounsaturated fat | 0.007g | 0% | |
| Polyunsaturated fat | 0.048g | 0% | |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.078mg | 0% | |
| Leucine | 0.067mg | 0% | |
| Lysine | 0.056mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.039mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +123.5% |
| Contains more FatsFats | +1480% |
| Contains more CarbsCarbs | +201.5% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +29.9% |
