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  6. Chinese broccoli vs. Kohlrabi

Chinese broccoli vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between chinese broccoli and kohlrabi

  • Chinese broccoli has more vitamin K, vitamin A, folate, vitamin B2, calcium, and manganese; however, kohlrabi is richer in vitamin C, copper, and vitamin B6.
  • Chinese broccoli covers your daily vitamin K needs 71% more than kohlrabi.
  • Kohlrabi has 46 times less vitamin A than chinese broccoli. Chinese broccoli has 1638IU of vitamin A, while kohlrabi has 36IU.
  • Chinese broccoli has a higher glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Broccoli, chinese, cooked and Kohlrabi, raw.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +316.7%
Contains more IronIron +40%
Contains more ZincZinc +1200%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +89.9%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +34.1%
Contains more CopperCopper +111.5%
Contains more PhosphorusPhosphorus +12.2%
~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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +4000%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +518.8%
Contains more CholineCholine +105.7%
Contains more Vitamin CVitamin C +119.9%
Contains more Vitamin B6Vitamin B6 +114.3%
~equal in Vitamin E ~0.48mg
~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 Chinese broccoli Kohlrabi DV% diff.
Vitamin K 84.8µg 0.1µg 71%
Vitamin C 28.2mg 62mg 38%
Folate 99µg 16µg 21%
Vitamin B2 0.146mg 0.02mg 10%
Vitamin A 82µg 2µg 9%
Copper 0.061mg 0.129mg 8%
Calcium 100mg 24mg 8%
Vitamin B6 0.07mg 0.15mg 6%
Manganese 0.264mg 0.139mg 5%
Vitamin B1 0.095mg 0.05mg 4%
Fiber 2.5g 3.6g 4%
Potassium 261mg 350mg 3%
Zinc 0.39mg 0.03mg 3%
Iron 0.56mg 0.4mg 2%
Choline 25.3mg 12.3mg 2%
Polyunsaturated fat 0.33g 0.048g 2%
Phosphorus 41mg 46mg 1%
Sodium 7mg 20mg 1%
Carbs 3.81g 6.2g 1%
Fats 0.72g 0.1g 1%
Selenium 1.3µg 0.7µg 1%
Protein 1.14g 1.7g 1%
Calories 22kcal 27kcal 0%
Net carbs 1.31g 2.6g N/A
Magnesium 18mg 19mg 0%
Sugar 0.84g 2.6g N/A
Vitamin E 0.48mg 0.48mg 0%
Vitamin B3 0.437mg 0.4mg 0%
Vitamin B5 0.159mg 0.165mg 0%
Saturated fat 0.11g 0.013g 0%
Monounsaturated fat 0.05g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +620%
Contains more ProteinProtein +49.1%
Contains more CarbsCarbs +62.7%
Contains more OtherOther +26.6%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +614.3%
Contains more Poly. FatPolyunsaturated fat +587.5%
Contains less Sat. FatSaturated fat -88.2%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.