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  6. Garden asparagus vs. Kohlrabi

Garden asparagus vs. Kohlrabi — In-Depth Nutrition Comparison

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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
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.
Garden asparagus
Garden asparagus
7
:
2
Kohlrabi
Kohlrabi
Contains more Iron +435%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Zinc +1700%
Contains more Copper +46.5%
Contains more Manganese +13.7%
Contains more Selenium +228.6%
Contains more Magnesium +35.7%
Contains more Potassium +73.3%
Equal in Calcium - 24
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +435%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Zinc +1700%
Contains more Copper +46.5%
Contains more Manganese +13.7%
Contains more Selenium +228.6%
Contains more Magnesium +35.7%
Contains more Potassium +73.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
8
:
2
Kohlrabi
Kohlrabi
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 Folate +225%
Contains more Vitamin K +41500%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +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 Folate +225%
Contains more Vitamin K +41500%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +29.4%
Contains more Fats +20%
Contains more Carbs +59.8%
Contains more Other +72.4%
Equal in Water - 91
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 Protein +29.4%
Contains more Fats +20%
Contains more Carbs +59.8%
Contains more Other +72.4%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Kohlrabi
Kohlrabi
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.048
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Kohlrabi Opinion
Net carbs 1.78g 2.6g Kohlrabi
Protein 2.2g 1.7g Garden asparagus
Fats 0.12g 0.1g Garden asparagus
Carbs 3.88g 6.2g Kohlrabi
Calories 20kcal 27kcal Kohlrabi
Fructose 1g Garden asparagus
Sugar 1.88g 2.6g Garden asparagus
Fiber 2.1g 3.6g Kohlrabi
Calcium 24mg 24mg
Iron 2.14mg 0.4mg Garden asparagus
Magnesium 14mg 19mg Kohlrabi
Phosphorus 52mg 46mg Garden asparagus
Potassium 202mg 350mg Kohlrabi
Sodium 2mg 20mg Garden asparagus
Zinc 0.54mg 0.03mg Garden asparagus
Copper 0.189mg 0.129mg Garden asparagus
Manganese 0.158mg 0.139mg Garden asparagus
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 36IU Garden asparagus
Vitamin A RAE 38µg 2µg Garden asparagus
Vitamin E 1.13mg 0.48mg Garden asparagus
Vitamin C 5.6mg 62mg Kohlrabi
Vitamin B1 0.143mg 0.05mg Garden asparagus
Vitamin B2 0.141mg 0.02mg Garden asparagus
Vitamin B3 0.978mg 0.4mg Garden asparagus
Vitamin B5 0.274mg 0.165mg Garden asparagus
Vitamin B6 0.091mg 0.15mg Kohlrabi
Folate 52µg 16µg Garden asparagus
Vitamin K 41.6µg 0.1µg Garden asparagus
Tryptophan 0.027mg 0.01mg Garden asparagus
Threonine 0.084mg 0.049mg Garden asparagus
Isoleucine 0.075mg 0.078mg Kohlrabi
Leucine 0.128mg 0.067mg Garden asparagus
Lysine 0.104mg 0.056mg Garden asparagus
Methionine 0.031mg 0.013mg Garden asparagus
Phenylalanine 0.075mg 0.039mg Garden asparagus
Valine 0.115mg 0.05mg Garden asparagus
Histidine 0.049mg 0.019mg Garden asparagus
Saturated Fat 0.04g 0.013g Kohlrabi
Monounsaturated Fat 0g 0.007g Kohlrabi
Polyunsaturated fat 0.05g 0.048g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
25%
Kohlrabi
Minerals Daily Need Coverage Score
25%
Garden asparagus
15%
Kohlrabi

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 minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
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)

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. 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.