Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Garden asparagus vs Kohlrabi - In-Depth Nutrition Comparison

Compare

Important differences between Garden asparagus and Kohlrabi

  • Garden asparagus has more Vitamin K, Iron, Vitamin B2, Folate, Vitamin B1, and Copper, however Kohlrabi is richer in Vitamin C, and Fiber.
  • Kohlrabi's daily need coverage for Vitamin C is 63% more.
  • Garden asparagus contains 416 times more Vitamin K than Kohlrabi. Garden asparagus contains 41.6µg of Vitamin K, while Kohlrabi contains 0.1µg.

The food varieties used in the comparison are Asparagus, raw and Kohlrabi, raw.

Infographic

Garden asparagus vs Kohlrabi infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +435%
Contains more Copper +46.5%
Contains more Zinc +1700%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Potassium +73.3%
Contains more Magnesium +35.7%
Equal in Calcium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +435%
Contains more Copper +46.5%
Contains more Zinc +1700%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Potassium +73.3%
Contains more Magnesium +35.7%
Equal in Calcium - 24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2000%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +66.1%
Contains more Vitamin K +41500%
Contains more Folate +225%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin A +2000%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +66.1%
Contains more Vitamin K +41500%
Contains more Folate +225%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
25
Kohlrabi
Mineral Summary Score
27
Garden asparagus
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
10%
Kohlrabi
Carbohydrates
4%
Garden asparagus
6%
Kohlrabi
Fats
1%
Garden asparagus
0%
Kohlrabi

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Kohlrabi
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $3.4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 18mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Kohlrabi Opinion
Calories 20 27 Kohlrabi
Protein 2.2 1.7 Garden asparagus
Fats 0.12 0.1 Garden asparagus
Vitamin C 5.6 62 Kohlrabi
Net carbs 1.7799999713897705 2.5999999046325684 Kohlrabi
Carbs 3.88 6.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.4 Garden asparagus
Calcium 24 24
Potassium 202 350 Kohlrabi
Magnesium 14 19 Kohlrabi
Sugar 1.88 2.6 Garden asparagus
Fiber 2.1 3.6 Kohlrabi
Copper 0.189 0.129 Garden asparagus
Zinc 0.54 0.03 Garden asparagus
Starch
Phosphorus 52 46 Garden asparagus
Sodium 2 20 Garden asparagus
Vitamin A 756 36 Garden asparagus
Vitamin E 1.13 0.48 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.02 Garden asparagus
Vitamin B3 0.978 0.4 Garden asparagus
Vitamin B5 0.274 0.165 Garden asparagus
Vitamin B6 0.091 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 41.6 0.1 Garden asparagus
Folate 52 16 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.013 Kohlrabi
Monounsaturated Fat 0 0.007 Kohlrabi
Polyunsaturated fat 0.05 0.048 Garden asparagus
Tryptophan 0.027 0.01 Garden asparagus
Threonine 0.084 0.049 Garden asparagus
Isoleucine 0.075 0.078 Kohlrabi
Leucine 0.128 0.067 Garden asparagus
Lysine 0.104 0.056 Garden asparagus
Methionine 0.031 0.013 Garden asparagus
Phenylalanine 0.075 0.039 Garden asparagus
Valine 0.115 0.05 Garden asparagus
Histidine 0.049 0.019 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.