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  6. Chard raw vs. Kohlrabi

Chard raw vs. Kohlrabi — In-Depth Nutrition Comparison

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How are chard raw and kohlrabi different?

  • Chard raw is richer in vitamin K, vitamin A, iron, magnesium, manganese, vitamin E, and copper, while kohlrabi is higher in vitamin C and fiber.
  • Chard raw covers your daily need for vitamin K, 692% more than kohlrabi.
  • Chard raw contains 170 times more vitamin A than kohlrabi. Chard raw contains 6116IU of vitamin A, while kohlrabi contains 36IU.
  • Kohlrabi is lower in sodium.
  • Chard raw has a higher glycemic index (32) than kohlrabi (20).

Chard, swiss, raw and Kohlrabi, raw types were used in this article.

Infographic

Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +326.3%
Contains more CalciumCalcium +112.5%
Contains more IronIron +350%
Contains more CopperCopper +38.8%
Contains more ZincZinc +1100%
Contains more ManganeseManganese +163.3%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -90.6%
~equal in Potassium ~350mg
~equal in Phosphorus ~46mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +15200%
Contains more Vitamin EVitamin E +293.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +46.3%
Contains more Vitamin CVitamin C +106.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Kohlrabi DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin C 30mg 62mg 36%
Vitamin A 306µg 2µg 34%
Iron 1.8mg 0.4mg 18%
Magnesium 81mg 19mg 15%
Manganese 0.366mg 0.139mg 10%
Vitamin E 1.89mg 0.48mg 9%
Fiber 1.6g 3.6g 8%
Sodium 213mg 20mg 8%
Copper 0.179mg 0.129mg 6%
Vitamin B2 0.09mg 0.02mg 5%
Vitamin B6 0.099mg 0.15mg 4%
Calcium 51mg 24mg 3%
Zinc 0.36mg 0.03mg 3%
Carbs 3.74g 6.2g 1%
Potassium 379mg 350mg 1%
Folate 14µg 16µg 1%
Choline 18mg 12.3mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Calories 19kcal 27kcal 0%
Protein 1.8g 1.7g 0%
Fats 0.2g 0.1g 0%
Net carbs 2.14g 2.6g N/A
Sugar 1.1g 2.6g N/A
Phosphorus 46mg 46mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B5 0.172mg 0.165mg 0%
Saturated fat 0.03g 0.013g 0%
Monounsaturated fat 0.04g 0.007g 0%
Polyunsaturated fat 0.07g 0.048g 0%
Tryptophan 0.017mg 0.01mg 0%
Threonine 0.083mg 0.049mg 0%
Isoleucine 0.147mg 0.078mg 0%
Leucine 0.13mg 0.067mg 0%
Lysine 0.099mg 0.056mg 0%
Methionine 0.019mg 0.013mg 0%
Phenylalanine 0.11mg 0.039mg 0%
Valine 0.11mg 0.05mg 0%
Histidine 0.036mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +100%
Contains more OtherOther +60%
Contains more CarbsCarbs +65.8%
~equal in Protein ~1.7g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 +471.4%
Contains more Poly. FatPolyunsaturated fat +45.8%
Contains less Sat. FatSaturated fat -56.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.