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  6. Wheat Bread vs. Kohlrabi

Wheat Bread vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and kohlrabi?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate, yet kohlrabi is richer in vitamin C.
  • Kohlrabi's daily need coverage for vitamin C is 69% higher.
  • Wheat Bread has 48 times more selenium than kohlrabi. Wheat Bread has 33.4µg of selenium, while kohlrabi has 0.7µg.
  • Kohlrabi contains less sodium.
  • Kohlrabi has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Kohlrabi, raw types in this comparison.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +210.5%
Contains more CalciumCalcium +587.5%
Contains more IronIron +922.5%
Contains more CopperCopper +53.5%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +308.7%
Contains more ManganeseManganese +890.6%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +57%
Contains less SodiumSodium -96.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +778%
Contains more Vitamin B2Vitamin B2 +1810%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +176.4%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +437.5%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +30900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Kohlrabi DV% diff.
Vitamin C 0.2mg 62mg 69%
Selenium 33.4µg 0.7µg 59%
Manganese 1.377mg 0.139mg 54%
Iron 4.09mg 0.4mg 46%
Vitamin B3 6.25mg 0.4mg 37%
Vitamin B1 0.439mg 0.05mg 32%
Vitamin B2 0.382mg 0.02mg 28%
Sodium 601mg 20mg 25%
Protein 12.96g 1.7g 23%
Phosphorus 188mg 46mg 20%
Folate 86µg 16µg 18%
Carbs 55.77g 6.2g 17%
Calories 313kcal 27kcal 14%
Calcium 165mg 24mg 14%
Zinc 1.47mg 0.03mg 13%
Polyunsaturated fat 1.72g 0.048g 11%
Magnesium 59mg 19mg 10%
Copper 0.198mg 0.129mg 8%
Vitamin B5 0.456mg 0.165mg 6%
Fats 4.27g 0.1g 6%
Vitamin K 5.7µg 0.1µg 5%
Fiber 4.7g 3.6g 4%
Saturated fat 0.989g 0.013g 4%
Potassium 223mg 350mg 4%
Monounsaturated fat 1.019g 0.007g 3%
Choline 22.1mg 12.3mg 2%
Vitamin E 0.24mg 0.48mg 2%
Net carbs 51.07g 2.6g N/A
Sugar 6.42g 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin B6 0.153mg 0.15mg 0%
Tryptophan 0.092mg 0.01mg 0%
Threonine 0.299mg 0.049mg 0%
Isoleucine 0.258mg 0.078mg 0%
Leucine 0.461mg 0.067mg 0%
Lysine 0.215mg 0.056mg 0%
Methionine 0.105mg 0.013mg 0%
Phenylalanine 0.315mg 0.039mg 0%
Valine 0.31mg 0.05mg 0%
Histidine 0.15mg 0.019mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +662.4%
Contains more FatsFats +4170%
Contains more CarbsCarbs +799.5%
Contains more OtherOther +177%
Contains more WaterWater +275.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +14457.1%
Contains more Poly. FatPolyunsaturated fat +3483.3%
Contains less Sat. FatSaturated fat -98.7%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.