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  6. Dried fruit vs. Kohlrabi

Dried fruit vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and kohlrabi

  • Dried fruit has more vitamin A, iron, vitamin E, potassium, copper, fiber, vitamin B3, and vitamin B5, while kohlrabi has more vitamin C.
  • Dried fruit covers your daily need for vitamin A, 71% more than kohlrabi.
  • Dried fruit contains 9 times more vitamin E than kohlrabi. While dried fruit contains 4.33mg of vitamin E, kohlrabi contains only 0.48mg.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Kohlrabi, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 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 +68.4%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +232%
Contains more IronIron +565%
Contains more CopperCopper +165.9%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +69.1%
Contains more SeleniumSelenium +214.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +8900%
Contains more Vitamin EVitamin E +802.1%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +212.7%
Contains more Vitamin KVitamin K +3000%
Contains more CholineCholine +13%
Contains more Vitamin CVitamin C +6100%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +99.4%
Contains more FatsFats +410%
Contains more CarbsCarbs +910.3%
Contains more OtherOther +157%
Contains more WaterWater +194.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +957.1%
Contains more Poly. FatPolyunsaturated fat +54.2%
Contains less Sat. FatSaturated fat -23.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Kohlrabi DV% diff.
Vitamin C 1mg 62mg 68%
Iron 2.66mg 0.4mg 28%
Vitamin E 4.33mg 0.48mg 26%
Copper 0.343mg 0.129mg 24%
Potassium 1162mg 350mg 24%
Vitamin A 180µg 2µg 20%
Carbs 62.64g 6.2g 19%
Fructose 12.47g 16%
Fiber 7.3g 3.6g 15%
Vitamin B3 2.589mg 0.4mg 14%
Calories 241kcal 27kcal 11%
Vitamin B5 0.516mg 0.165mg 7%
Manganese 0.235mg 0.139mg 4%
Phosphorus 71mg 46mg 4%
Vitamin B2 0.074mg 0.02mg 4%
Vitamin B1 0.015mg 0.05mg 3%
Calcium 55mg 24mg 3%
Protein 3.39g 1.7g 3%
Selenium 2.2µg 0.7µg 3%
Vitamin K 3.1µg 0.1µg 3%
Zinc 0.39mg 0.03mg 3%
Magnesium 32mg 19mg 3%
Folate 10µg 16µg 2%
Fats 0.51g 0.1g 1%
Vitamin B6 0.143mg 0.15mg 1%
Net carbs 55.34g 2.6g N/A
Sugar 53.44g 2.6g N/A
Starch 0.35g 0%
Sodium 10mg 20mg 0%
Choline 13.9mg 12.3mg 0%
Saturated fat 0.017g 0.013g 0%
Monounsaturated fat 0.074g 0.007g 0%
Polyunsaturated fat 0.074g 0.048g 0%
Tryptophan 0.016mg 0.01mg 0%
Threonine 0.073mg 0.049mg 0%
Isoleucine 0.063mg 0.078mg 0%
Leucine 0.105mg 0.067mg 0%
Lysine 0.083mg 0.056mg 0%
Methionine 0.015mg 0.013mg 0%
Phenylalanine 0.062mg 0.039mg 0%
Valine 0.078mg 0.05mg 0%
Histidine 0.047mg 0.019mg 0%

Which food is preferable for your diet?

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

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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
24%
Dried fruit
23%
Kohlrabi
Minerals Daily Need Coverage Score
44%
Dried fruit
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 50.84g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 11)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.4)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.