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  6. Garlic vs. Kohlrabi

Garlic vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between garlic and kohlrabi?

  • Garlic is richer in vitamin B6, manganese, selenium, copper, iron, calcium, phosphorus, vitamin B1, and zinc, yet kohlrabi is richer in vitamin C.
  • Garlic's daily need coverage for vitamin B6 is 83% higher.
  • Garlic has 39 times more zinc than kohlrabi. Garlic has 1.16mg of zinc, while kohlrabi has 0.03mg.

We used Garlic, raw and Kohlrabi, raw types in this comparison.

Infographic

Garlic 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.
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +654.2%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +325%
Contains more CopperCopper +131.8%
Contains more ZincZinc +3766.7%
Contains more PhosphorusPhosphorus +232.6%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +1102.9%
Contains more SeleniumSelenium +1928.6%

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.
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +261.2%
Contains more Vitamin B6Vitamin B6 +723.3%
Contains more Vitamin KVitamin K +1600%
Contains more Vitamin CVitamin C +98.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Kohlrabi DV% diff.
Vitamin B6 1.235mg 0.15mg 83%
Manganese 1.672mg 0.139mg 67%
Vitamin C 31.2mg 62mg 34%
Selenium 14.2µg 0.7µg 25%
Copper 0.299mg 0.129mg 19%
Calcium 181mg 24mg 16%
Iron 1.7mg 0.4mg 16%
Phosphorus 153mg 46mg 15%
Vitamin B1 0.2mg 0.05mg 13%
Zinc 1.16mg 0.03mg 10%
Protein 6.36g 1.7g 9%
Carbs 33.06g 6.2g 9%
Vitamin B5 0.596mg 0.165mg 9%
Vitamin B2 0.11mg 0.02mg 7%
Calories 149kcal 27kcal 6%
Fiber 2.1g 3.6g 6%
Vitamin E 0.08mg 0.48mg 3%
Folate 3µg 16µg 3%
Potassium 401mg 350mg 2%
Vitamin B3 0.7mg 0.4mg 2%
Choline 23.2mg 12.3mg 2%
Fats 0.5g 0.1g 1%
Magnesium 25mg 19mg 1%
Vitamin K 1.7µg 0.1µg 1%
Polyunsaturated fat 0.249g 0.048g 1%
Protein per 100 calories 4.3g 6.3g N/A
Calories per 10 g protein 234kcal 159kcal N/A
Weight per 100 calories 67g 370g N/A
Net carbs 30.96g 2.6g N/A
Sugar 1g 2.6g N/A
Sodium 17mg 20mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.089g 0.013g 0%
Monounsaturated fat 0.011g 0.007g 0%
Tryptophan 0.066mg 0.01mg 0%
Threonine 0.157mg 0.049mg 0%
Isoleucine 0.217mg 0.078mg 0%
Leucine 0.308mg 0.067mg 0%
Lysine 0.273mg 0.056mg 0%
Methionine 0.076mg 0.013mg 0%
Phenylalanine 0.183mg 0.039mg 0%
Valine 0.291mg 0.05mg 0%
Histidine 0.113mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +274.1%
Contains more FatsFats +400%
Contains more CarbsCarbs +433.2%
Contains more OtherOther +50%
Contains more WaterWater +55.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +57.1%
Contains more Poly. FatPolyunsaturated fat +418.8%
Contains less Sat. FatSaturated fat -85.4%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.