Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

Differences between buckwheat and kohlrabi

  • Buckwheat is higher in manganese, magnesium, and zinc; however, kohlrabi is richer in vitamin C, potassium, and vitamin B6.
  • Kohlrabi's daily need coverage for vitamin C is 69% higher.
  • Buckwheat has 20 times more zinc than kohlrabi. While buckwheat has 0.61mg of zinc, kohlrabi has only 0.03mg.
  • Buckwheat has less sugar.
  • Kohlrabi has a lower glycemic index (20) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Kohlrabi, raw.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +168.4%
Contains more IronIron +100%
Contains more CopperCopper +13.2%
Contains more ZincZinc +1933.3%
Contains more PhosphorusPhosphorus +52.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +189.9%
Contains more SeleniumSelenium +214.3%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +297.7%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +63.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B6Vitamin B6 +94.8%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +98.8%
Contains more FatsFats +520%
Contains more CarbsCarbs +221.6%
Contains more WaterWater +20.3%
Contains more OtherOther +132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 +2585.7%
Contains more Poly. FatPolyunsaturated fat +291.7%
Contains less Sat. FatSaturated fat -90.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Manganese 0.403mg 0.139mg 11%
Magnesium 51mg 19mg 8%
Potassium 88mg 350mg 8%
Vitamin B6 0.077mg 0.15mg 6%
Zinc 0.61mg 0.03mg 5%
Carbs 19.94g 6.2g 5%
Iron 0.8mg 0.4mg 5%
Fiber 2.7g 3.6g 4%
Vitamin B5 0.359mg 0.165mg 4%
Protein 3.38g 1.7g 3%
Selenium 2.2µg 0.7µg 3%
Vitamin E 0.09mg 0.48mg 3%
Calories 92kcal 27kcal 3%
Vitamin B3 0.94mg 0.4mg 3%
Phosphorus 70mg 46mg 3%
Vitamin K 1.9µg 0.1µg 2%
Copper 0.146mg 0.129mg 2%
Calcium 7mg 24mg 2%
Folate 14µg 16µg 1%
Choline 20.1mg 12.3mg 1%
Saturated fat 0.134g 0.013g 1%
Polyunsaturated fat 0.188g 0.048g 1%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B2 0.039mg 0.02mg 1%
Sodium 4mg 20mg 1%
Fats 0.62g 0.1g 1%
Net carbs 17.24g 2.6g N/A
Sugar 0.9g 2.6g N/A
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.188g 0.007g 0%
Tryptophan 0.049mg 0.01mg 0%
Threonine 0.129mg 0.049mg 0%
Isoleucine 0.127mg 0.078mg 0%
Leucine 0.212mg 0.067mg 0%
Lysine 0.172mg 0.056mg 0%
Methionine 0.044mg 0.013mg 0%
Phenylalanine 0.133mg 0.039mg 0%
Valine 0.173mg 0.05mg 0%
Histidine 0.079mg 0.019mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

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

People also compare

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
8%
Buckwheat
23%
Kohlrabi
Minerals Daily Need Coverage Score
24%
Buckwheat
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.121g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 31)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.8)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.