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  6. Beefsteak raw vs. Kohlrabi

Beefsteak raw vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and kohlrabi

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, kohlrabi is higher in vitamin C and fiber.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than kohlrabi.
  • The glycemic index of kohlrabi is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Kohlrabi, raw.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 MagnesiumMagnesium +31.6%
Contains more IronIron +400%
Contains more ZincZinc +17566.7%
Contains more PhosphorusPhosphorus +378.3%
Contains more SeleniumSelenium +3885.7%
Contains more CalciumCalcium +380%
Contains more CopperCopper +63.3%
Contains less SodiumSodium -63.6%
~equal in Potassium ~350mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +810%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +262%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~2µg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Kohlrabi DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 62mg 69%
Selenium 27.9µg 0.7µg 49%
Zinc 5.3mg 0.03mg 48%
Protein 21.38g 1.7g 39%
Vitamin B6 0.543mg 0.15mg 30%
Vitamin B3 5.048mg 0.4mg 29%
Phosphorus 220mg 46mg 25%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.4mg 20%
Fiber 0g 3.6g 14%
Vitamin B2 0.182mg 0.02mg 12%
Saturated fat 1.875g 0.013g 8%
Fats 5.36g 0.1g 8%
Manganese 0.139mg 6%
Monounsaturated fat 2.354g 0.007g 6%
Copper 0.079mg 0.129mg 6%
Calories 134kcal 27kcal 5%
Folate 3µg 16µg 3%
Vitamin B5 0.165mg 3%
Vitamin E 0.48mg 3%
Carbs 0g 6.2g 2%
Sodium 55mg 20mg 2%
Vitamin B1 0.075mg 0.05mg 2%
Calcium 5mg 24mg 2%
Choline 12.3mg 2%
Vitamin D 0.1µg 0µg 1%
Potassium 375mg 350mg 1%
Magnesium 25mg 19mg 1%
Vitamin K 1.5µg 0.1µg 1%
Polyunsaturated fat 0.189g 0.048g 1%
Net carbs 0g 2.6g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.6g N/A
Vitamin A 2µg 2µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.01mg 0%
Threonine 1.099mg 0.049mg 0%
Isoleucine 1.09mg 0.078mg 0%
Leucine 2.011mg 0.067mg 0%
Lysine 2.247mg 0.056mg 0%
Methionine 0.621mg 0.013mg 0%
Phenylalanine 0.931mg 0.039mg 0%
Valine 1.152mg 0.05mg 0%
Histidine 0.868mg 0.019mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +1157.6%
Contains more FatsFats +5260%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.8%
Contains more OtherOther +203%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +33528.6%
Contains more Poly. FatPolyunsaturated fat +293.8%
Contains less Sat. FatSaturated fat -99.3%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.