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Fruitcake vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between fruitcake and kohlrabi

  • Fruitcake is higher in iron, vitamin B2, polyunsaturated fat, and monounsaturated fat; however, kohlrabi is richer in vitamin C, copper, vitamin B6, and potassium.
  • Kohlrabi's daily need coverage for vitamin C is 68% higher.
  • Fruitcake has 600 times more monounsaturated fat than kohlrabi. While fruitcake has 4.2g of monounsaturated fat, kohlrabi has only 0.007g.
  • Kohlrabi has less saturated fat.
  • Kohlrabi has a lower glycemic index (20) than fruitcake (53).

The food types used in this comparison are Cake, fruitcake, commercially prepared and Kohlrabi, raw.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +37.5%
Contains more IronIron +417.5%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +58.3%
Contains more SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +128.8%
Contains more CopperCopper +158%
Contains less SodiumSodium -80.2%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 +250%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +37%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +12300%
Contains more Vitamin B6Vitamin B6 +226.1%
Contains more CholineCholine +38.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 +70.6%
Contains more FatsFats +9000%
Contains more CarbsCarbs +893.5%
Contains more WaterWater +259.7%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 +59900%
Contains more Poly. FatPolyunsaturated fat +6822.9%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruitcake Kohlrabi DV% diff.
Vitamin C 0.5mg 62mg 68%
Polyunsaturated fat 3.323g 0.048g 22%
Iron 2.07mg 0.4mg 21%
Carbs 61.6g 6.2g 18%
Calories 324kcal 27kcal 15%
Fats 9.1g 0.1g 14%
Monounsaturated fat 4.2g 0.007g 10%
Copper 0.05mg 0.129mg 9%
Vitamin B6 0.046mg 0.15mg 8%
Vitamin B2 0.099mg 0.02mg 6%
Potassium 153mg 350mg 6%
Saturated fat 1.048g 0.013g 5%
Sodium 101mg 20mg 4%
Manganese 0.22mg 0.139mg 4%
Vitamin E 0.9mg 0.48mg 3%
Protein 2.9g 1.7g 2%
Vitamin B3 0.791mg 0.4mg 2%
Zinc 0.27mg 0.03mg 2%
Selenium 2µg 0.7µg 2%
Cholesterol 5mg 0mg 2%
Choline 8.9mg 12.3mg 1%
Folate 20µg 16µg 1%
Vitamin K 1.5µg 0.1µg 1%
Phosphorus 52mg 46mg 1%
Vitamin B5 0.226mg 0.165mg 1%
Magnesium 16mg 19mg 1%
Vitamin A 7µg 2µg 1%
Calcium 33mg 24mg 1%
Net carbs 57.9g 2.6g N/A
Sugar 27.42g 2.6g N/A
Fiber 3.7g 3.6g 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0.01mg 0%
Threonine 0.102mg 0.049mg 0%
Isoleucine 0.121mg 0.078mg 0%
Leucine 0.206mg 0.067mg 0%
Lysine 0.121mg 0.056mg 0%
Methionine 0.059mg 0.013mg 0%
Phenylalanine 0.14mg 0.039mg 0%
Valine 0.144mg 0.05mg 0%
Histidine 0.071mg 0.019mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruitcake 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
9%
Fruitcake
23%
Kohlrabi
Minerals Daily Need Coverage Score
21%
Fruitcake
15%
Kohlrabi

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 24.82g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 1.035g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 33)
Which food is cheaper?
Fruitcake
Fruitcake is cheaper (difference - $0.6)
Which food is richer in minerals?
Fruitcake
Fruitcake is relatively richer in minerals
Which food is richer in vitamins?
Fruitcake
Fruitcake is relatively richer in vitamins

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.