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Blackberry vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between blackberries and kohlrabi

  • Blackberries have more manganese, vitamin K, and fiber, while kohlrabi has more vitamin C, vitamin B6, and potassium.
  • Kohlrabi covers your daily need for vitamin C, 46% more than blackberries.
  • Blackberries contain 198 times more vitamin K than kohlrabi. While blackberries contain 19.8µg of vitamin K, kohlrabi contains only 0.1µg.
  • The amount of sugar in kohlrabi is lower.

These are the specific foods used in this comparison Blackberries, raw and Kohlrabi, raw.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 CalciumCalcium +20.8%
Contains more IronIron +55%
Contains more CopperCopper +27.9%
Contains more ZincZinc +1666.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +364.7%
Contains more PotassiumPotassium +116%
Contains more PhosphorusPhosphorus +109.1%
Contains more SeleniumSelenium +75%
~equal in Magnesium ~19mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 AVitamin A +450%
Contains more Vitamin EVitamin E +143.8%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +56.3%
Contains more Vitamin CVitamin C +195.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +400%
Contains more CholineCholine +44.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +390%
Contains more CarbsCarbs +55%
Contains more ProteinProtein +22.3%
Contains more OtherOther +177.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 +571.4%
Contains more Poly. FatPolyunsaturated fat +483.3%
~equal in Saturated fat ~0.013g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Kohlrabi DV% diff.
Vitamin C 21mg 62mg 46%
Manganese 0.646mg 0.139mg 22%
Vitamin K 19.8µg 0.1µg 16%
Vitamin B6 0.03mg 0.15mg 9%
Fiber 5.3g 3.6g 7%
Potassium 162mg 350mg 6%
Vitamin E 1.17mg 0.48mg 5%
Zinc 0.53mg 0.03mg 5%
Copper 0.165mg 0.129mg 4%
Fructose 2.4g 3%
Phosphorus 22mg 46mg 3%
Vitamin B1 0.02mg 0.05mg 3%
Iron 0.62mg 0.4mg 3%
Folate 25µg 16µg 2%
Vitamin B3 0.646mg 0.4mg 2%
Polyunsaturated fat 0.28g 0.048g 2%
Vitamin B5 0.276mg 0.165mg 2%
Choline 8.5mg 12.3mg 1%
Fats 0.49g 0.1g 1%
Calories 43kcal 27kcal 1%
Protein 1.39g 1.7g 1%
Vitamin A 11µg 2µg 1%
Sodium 1mg 20mg 1%
Calcium 29mg 24mg 1%
Carbs 9.61g 6.2g 1%
Selenium 0.4µg 0.7µg 1%
Net carbs 4.31g 2.6g N/A
Magnesium 20mg 19mg 0%
Sugar 4.88g 2.6g N/A
Vitamin B2 0.026mg 0.02mg 0%
Saturated fat 0.014g 0.013g 0%
Monounsaturated fat 0.047g 0.007g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry 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
17%
Blackberry
23%
Kohlrabi
Minerals Daily Need Coverage Score
23%
Blackberry
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.28g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 19mg)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.3)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.