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  6. Plantain raw vs. Kohlrabi

Plantain raw vs. Kohlrabi — In-Depth Nutrition Comparison

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How are plantain raw and kohlrabi different?

  • Plantain raw is richer in vitamin A and vitamin B6, while kohlrabi is higher in vitamin C, copper, and fiber.
  • Kohlrabi covers your daily need for vitamin C, 48% more than plantain raw.
  • Plantain raw contains 31 times more vitamin A than kohlrabi. Plantain raw contains 1127IU of vitamin A, while kohlrabi contains 36IU.
  • Kohlrabi is lower in sugar.
  • Plantain raw has a higher glycemic index (37) than kohlrabi (20).

Plantains, raw and Kohlrabi, raw types were used in this article.

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +42.6%
Contains more IronIron +50%
Contains more ZincZinc +366.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +700%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +35.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +2700%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B6Vitamin B6 +99.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +37.5%
Contains more Vitamin CVitamin C +237%
Contains more Vitamin EVitamin E +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Plantain raw Kohlrabi DV% diff.
Vitamin C 18.4mg 62mg 48%
Vitamin B6 0.299mg 0.15mg 11%
Carbs 31.89g 6.2g 9%
Vitamin A 56µg 2µg 6%
Manganese 0.139mg 6%
Calories 122kcal 27kcal 5%
Fiber 2.3g 3.6g 5%
Copper 0.081mg 0.129mg 5%
Magnesium 37mg 19mg 4%
Potassium 499mg 350mg 4%
Iron 0.6mg 0.4mg 3%
Vitamin B2 0.054mg 0.02mg 3%
Vitamin B5 0.26mg 0.165mg 2%
Vitamin B3 0.686mg 0.4mg 2%
Vitamin E 0.14mg 0.48mg 2%
Folate 22µg 16µg 2%
Calcium 3mg 24mg 2%
Phosphorus 34mg 46mg 2%
Sodium 4mg 20mg 1%
Saturated fat 0.143g 0.013g 1%
Selenium 1.5µg 0.7µg 1%
Protein 1.3g 1.7g 1%
Vitamin K 0.7µg 0.1µg 1%
Zinc 0.14mg 0.03mg 1%
Fats 0.37g 0.1g 0%
Net carbs 29.59g 2.6g N/A
Sugar 15g 2.6g N/A
Vitamin B1 0.052mg 0.05mg 0%
Choline 13.5mg 12.3mg 0%
Monounsaturated fat 0.032g 0.007g 0%
Polyunsaturated fat 0.069g 0.048g 0%
Tryptophan 0.015mg 0.01mg 0%
Threonine 0.034mg 0.049mg 0%
Isoleucine 0.036mg 0.078mg 0%
Leucine 0.059mg 0.067mg 0%
Lysine 0.06mg 0.056mg 0%
Methionine 0.017mg 0.013mg 0%
Phenylalanine 0.044mg 0.039mg 0%
Valine 0.046mg 0.05mg 0%
Histidine 0.064mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +270%
Contains more CarbsCarbs +414.4%
Contains more OtherOther +16%
Contains more ProteinProtein +30.8%
Contains more WaterWater +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +357.1%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -90.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.