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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 B6, and Vitamin A RAE, while Kohlrabi is higher in Vitamin C, Copper, and Fiber.
  • Kohlrabi covers your daily need of Vitamin C 48% more than Plantain raw.
  • Plantain raw contains 28 times more Vitamin A RAE than Kohlrabi. Plantain raw contains 56µg of Vitamin A RAE, while Kohlrabi contains 2µg.
  • Kohlrabi is lower in Sugar.

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.
Plantain raw
Plantain raw
6
:
4
Kohlrabi
Kohlrabi
Contains more Iron +50%
Contains more Magnesium +94.7%
Contains more Potassium +42.6%
Contains less Sodium -80%
Contains more Zinc +366.7%
Contains more Selenium +114.3%
Contains more Calcium +700%
Contains more Phosphorus +35.3%
Contains more Copper +59.3%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +50%
Contains more Magnesium +94.7%
Contains more Potassium +42.6%
Contains less Sodium -80%
Contains more Zinc +366.7%
Contains more Selenium +114.3%
Contains more Calcium +700%
Contains more Phosphorus +35.3%
Contains more Copper +59.3%

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.
Plantain raw
Plantain raw
8
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin A +3030.6%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +99.3%
Contains more Folate +37.5%
Contains more Vitamin K +600%
Contains more Vitamin E +242.9%
Contains more Vitamin C +237%
Equal in Vitamin B1 - 0.05
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +3030.6%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +99.3%
Contains more Folate +37.5%
Contains more Vitamin K +600%
Contains more Vitamin E +242.9%
Contains more Vitamin C +237%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
3
:
2
Kohlrabi
Kohlrabi
Contains more Fats +270%
Contains more Carbs +414.4%
Contains more Other +16%
Contains more Protein +30.8%
Contains more Water +39.4%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +270%
Contains more Carbs +414.4%
Contains more Other +16%
Contains more Protein +30.8%
Contains more Water +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +357.1%
Contains more Polyunsaturated fat +43.8%
Contains less Saturated Fat -90.9%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +357.1%
Contains more Polyunsaturated fat +43.8%
Contains less Saturated Fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Kohlrabi Opinion
Net carbs 29.59g 2.6g Plantain raw
Protein 1.3g 1.7g Kohlrabi
Fats 0.37g 0.1g Plantain raw
Carbs 31.89g 6.2g Plantain raw
Calories 122kcal 27kcal Plantain raw
Sugar 15g 2.6g Kohlrabi
Fiber 2.3g 3.6g Kohlrabi
Calcium 3mg 24mg Kohlrabi
Iron 0.6mg 0.4mg Plantain raw
Magnesium 37mg 19mg Plantain raw
Phosphorus 34mg 46mg Kohlrabi
Potassium 499mg 350mg Plantain raw
Sodium 4mg 20mg Plantain raw
Zinc 0.14mg 0.03mg Plantain raw
Copper 0.081mg 0.129mg Kohlrabi
Manganese 0.139mg Kohlrabi
Selenium 1.5µg 0.7µg Plantain raw
Vitamin A 1127IU 36IU Plantain raw
Vitamin A RAE 56µg 2µg Plantain raw
Vitamin E 0.14mg 0.48mg Kohlrabi
Vitamin C 18.4mg 62mg Kohlrabi
Vitamin B1 0.052mg 0.05mg Plantain raw
Vitamin B2 0.054mg 0.02mg Plantain raw
Vitamin B3 0.686mg 0.4mg Plantain raw
Vitamin B5 0.26mg 0.165mg Plantain raw
Vitamin B6 0.299mg 0.15mg Plantain raw
Folate 22µg 16µg Plantain raw
Vitamin K 0.7µg 0.1µg Plantain raw
Tryptophan 0.015mg 0.01mg Plantain raw
Threonine 0.034mg 0.049mg Kohlrabi
Isoleucine 0.036mg 0.078mg Kohlrabi
Leucine 0.059mg 0.067mg Kohlrabi
Lysine 0.06mg 0.056mg Plantain raw
Methionine 0.017mg 0.013mg Plantain raw
Phenylalanine 0.044mg 0.039mg Plantain raw
Valine 0.046mg 0.05mg Kohlrabi
Histidine 0.064mg 0.019mg Plantain raw
Saturated Fat 0.143g 0.013g Kohlrabi
Monounsaturated Fat 0.032g 0.007g Plantain raw
Polyunsaturated fat 0.069g 0.048g Plantain raw

Which food is preferable for your diet?

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

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
23%
Plantain raw
25%
Kohlrabi
Minerals Daily Need Coverage Score
15%
Plantain raw
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 12.4g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.