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  6. Ginger vs. Kohlrabi

Ginger vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between ginger and kohlrabi?

  • Ginger is higher in copper and magnesium, yet kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi's daily need coverage for vitamin C is 63% more.
  • Ginger has 2 times more choline than kohlrabi. While ginger has 28.8mg of choline, kohlrabi has only 12.3mg.

We used Ginger root, raw and Kohlrabi, raw types in this article.

Infographic

Ginger 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.
Ginger
Ginger
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +126.3%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +50%
Contains more CopperCopper +75.2%
Contains more ZincZinc +1033.3%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +64.7%
Contains more CalciumCalcium +50%
Contains more PhosphorusPhosphorus +35.3%
~equal in Selenium ~0.7µg

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.
Ginger
Ginger
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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
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 B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin CVitamin C +1140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Ginger Kohlrabi DV% diff.
Vitamin C 5mg 62mg 63%
Copper 0.226mg 0.129mg 11%
Magnesium 43mg 19mg 6%
Fiber 2g 3.6g 6%
Carbs 17.77g 6.2g 4%
Manganese 0.229mg 0.139mg 4%
Calories 80kcal 27kcal 3%
Iron 0.6mg 0.4mg 3%
Zinc 0.34mg 0.03mg 3%
Choline 28.8mg 12.3mg 3%
Potassium 415mg 350mg 2%
Phosphorus 34mg 46mg 2%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin B3 0.75mg 0.4mg 2%
Fats 0.75g 0.1g 1%
Calcium 16mg 24mg 1%
Vitamin E 0.26mg 0.48mg 1%
Vitamin B2 0.034mg 0.02mg 1%
Vitamin B5 0.203mg 0.165mg 1%
Vitamin B6 0.16mg 0.15mg 1%
Folate 11µg 16µg 1%
Saturated fat 0.203g 0.013g 1%
Polyunsaturated fat 0.154g 0.048g 1%
Protein 1.82g 1.7g 0%
Protein per 100 calories 2.3g 6.3g N/A
Calories per 10 g protein 440kcal 159kcal N/A
Weight per 100 calories 125g 370g N/A
Net carbs 15.77g 2.6g N/A
Sugar 1.7g 2.6g N/A
Sodium 13mg 20mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.154g 0.007g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.036mg 0.049mg 0%
Isoleucine 0.051mg 0.078mg 0%
Leucine 0.074mg 0.067mg 0%
Lysine 0.057mg 0.056mg 0%
Methionine 0.013mg 0.013mg 0%
Phenylalanine 0.045mg 0.039mg 0%
Valine 0.073mg 0.05mg 0%
Histidine 0.03mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +650%
Contains more CarbsCarbs +186.6%
Contains more WaterWater +15.4%
Contains more OtherOther +29.9%
~equal in Protein ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +2100%
Contains more Poly. FatPolyunsaturated fat +220.8%
Contains less Sat. FatSaturated fat -93.6%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.