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Endive vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between endive and kohlrabi

  • Endive has more vitamin K, vitamin A, folate, vitamin B5, manganese, zinc, and iron; however, kohlrabi has more vitamin C and vitamin B6.
  • Daily need coverage for vitamin K for endive is 192% higher.
  • Kohlrabi has 60 times less vitamin A than endive. Endive has 2167IU of vitamin A, while kohlrabi has 36IU.
  • Endive has a higher glycemic index than kohlrabi.

Food types used in this article are Endive, raw and Kohlrabi, raw.

Infographic

Endive vs Kohlrabi infographic
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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.
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +116.7%
Contains more IronIron +107.5%
Contains more ZincZinc +2533.3%
Contains more ManganeseManganese +202.2%
Contains more MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +11.5%
Contains more CopperCopper +30.3%
Contains more PhosphorusPhosphorus +64.3%
Contains more SeleniumSelenium +250%
~equal in Sodium ~20mg

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.
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 +5300%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +445.5%
Contains more Vitamin KVitamin K +230900%
Contains more FolateFolate +787.5%
Contains more CholineCholine +36.6%
Contains more Vitamin CVitamin C +853.8%
Contains more Vitamin B6Vitamin B6 +650%
~equal in Vitamin E ~0.48mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Kohlrabi DV% diff.
Vitamin K 231µg 0.1µg 192%
Vitamin C 6.5mg 62mg 62%
Folate 142µg 16µg 32%
Vitamin B5 0.9mg 0.165mg 15%
Vitamin A 108µg 2µg 12%
Manganese 0.42mg 0.139mg 12%
Vitamin B6 0.02mg 0.15mg 10%
Zinc 0.79mg 0.03mg 7%
Iron 0.83mg 0.4mg 5%
Vitamin B2 0.075mg 0.02mg 4%
Phosphorus 28mg 46mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Copper 0.099mg 0.129mg 3%
Calcium 52mg 24mg 3%
Fiber 3.1g 3.6g 2%
Protein 1.25g 1.7g 1%
Choline 16.8mg 12.3mg 1%
Selenium 0.2µg 0.7µg 1%
Calories 17kcal 27kcal 1%
Potassium 314mg 350mg 1%
Magnesium 15mg 19mg 1%
Carbs 3.35g 6.2g 1%
Fats 0.2g 0.1g 0%
Net carbs 0.25g 2.6g N/A
Sugar 0.25g 2.6g N/A
Sodium 22mg 20mg 0%
Vitamin E 0.44mg 0.48mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.048g 0.013g 0%
Monounsaturated fat 0.004g 0.007g 0%
Polyunsaturated fat 0.087g 0.048g 0%
Tryptophan 0.005mg 0.01mg 0%
Threonine 0.05mg 0.049mg 0%
Isoleucine 0.072mg 0.078mg 0%
Leucine 0.098mg 0.067mg 0%
Lysine 0.063mg 0.056mg 0%
Methionine 0.014mg 0.013mg 0%
Phenylalanine 0.053mg 0.039mg 0%
Valine 0.063mg 0.05mg 0%
Histidine 0.023mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +41%
Contains more ProteinProtein +36%
Contains more CarbsCarbs +85.1%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 Poly. FatPolyunsaturated fat +81.3%
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +75%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.