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Arborio rice vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between arborio rice and kohlrabi

  • Arborio rice has more iron, selenium, folate, vitamin B1, manganese, and vitamin B3; however, kohlrabi has more vitamin C, potassium, vitamin B6, and copper.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Kohlrabi has 11 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while kohlrabi has 0.7µg.
  • Arborio rice has a higher glycemic index than kohlrabi.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Kohlrabi, raw.

Infographic

Arborio rice vs Kohlrabi infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more IronIron +265%
Contains more ZincZinc +1233.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +1246.2%
Contains more CopperCopper +79.2%
Contains more PhosphorusPhosphorus +39.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +140.6%
Contains more FolateFolate +268.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +154.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +38.8%
Contains more FatsFats +90%
Contains more CarbsCarbs +363.4%
Contains more WaterWater +32.8%
Contains more OtherOther +426.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +728.6%
Contains less Sat. FatSaturated fat -74.5%
~equal in Polyunsaturated fat ~0.048g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Kohlrabi
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Fiber 3.6g 14%
Iron 1.46mg 0.4mg 13%
Selenium 7.5µg 0.7µg 12%
Folate 59µg 16µg 11%
Vitamin B1 0.164mg 0.05mg 10%
Potassium 26mg 350mg 10%
Manganese 0.357mg 0.139mg 9%
Carbs 28.73g 6.2g 8%
Vitamin B6 0.059mg 0.15mg 7%
Vitamin B3 1.493mg 0.4mg 7%
Copper 0.072mg 0.129mg 6%
Vitamin B5 0.397mg 0.165mg 5%
Calories 130kcal 27kcal 5%
Magnesium 8mg 19mg 3%
Vitamin E 0.48mg 3%
Zinc 0.4mg 0.03mg 3%
Phosphorus 33mg 46mg 2%
Calcium 1mg 24mg 2%
Choline 12.3mg 2%
Protein 2.36g 1.7g 1%
Sodium 0mg 20mg 1%
Fats 0.19g 0.1g 0%
Net carbs 28.73g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin B2 0.016mg 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.051g 0.013g 0%
Monounsaturated fat 0.058g 0.007g 0%
Polyunsaturated fat 0.05g 0.048g 0%
Tryptophan 0.027mg 0.01mg 0%
Threonine 0.084mg 0.049mg 0%
Isoleucine 0.102mg 0.078mg 0%
Leucine 0.195mg 0.067mg 0%
Lysine 0.085mg 0.056mg 0%
Methionine 0.056mg 0.013mg 0%
Phenylalanine 0.126mg 0.039mg 0%
Valine 0.144mg 0.05mg 0%
Histidine 0.056mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Arborio rice
23%
Kohlrabi
Minerals Daily Need Coverage Score
20%
Arborio rice
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 49)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.