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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +435%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Zinc +1700%
Contains more Copper +46.5%
Contains more Magnesium +35.7%
Contains more Potassium +73.3%
Equal in Calcium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Iron +435%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Zinc +1700%
Contains more Copper +46.5%
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" 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 Folate +225%
Contains more Vitamin K +41500%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%
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%
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%

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

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
Starch g g
Fructose 1g g 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
Vitamin A 756IU 36IU Garden asparagus
Vitamin E 1.13mg 0.48mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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.

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.