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  6. Goat cheese vs. Kohlrabi

Goat cheese vs. Kohlrabi — In-Depth Nutrition Comparison

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How are goat cheese and kohlrabi different?

  • Goat cheese is richer in vitamin B2, copper, phosphorus, vitamin A, calcium, and iron, while kohlrabi is higher in vitamin C.
  • Goat cheese covers your daily need for saturated fat, 103% more than kohlrabi.
  • Kohlrabi has a higher glycemic index (20) than goat cheese (0).

Cheese, goat, semisoft type and Kohlrabi, raw types were used in this article.

Infographic

Goat cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +52.6%
Contains more CalciumCalcium +1141.7%
Contains more IronIron +305%
Contains more CopperCopper +337.2%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +715.2%
Contains more SeleniumSelenium +442.9%
Contains more PotassiumPotassium +121.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +49.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +20250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +3280%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +700%

All nutrients comparison - raw data values

Nutrient Goat cheese Kohlrabi DV% diff.
Saturated fat 20.639g 0.013g 94%
Vitamin C 0mg 62mg 69%
Vitamin B2 0.676mg 0.02mg 50%
Copper 0.564mg 0.129mg 48%
Phosphorus 375mg 46mg 47%
Fats 29.84g 0.1g 46%
Vitamin A 407µg 2µg 45%
Protein 21.58g 1.7g 40%
Calcium 298mg 24mg 27%
Cholesterol 79mg 0mg 26%
Calories 364kcal 27kcal 17%
Sodium 415mg 20mg 17%
Monounsaturated fat 6.808g 0.007g 17%
Iron 1.62mg 0.4mg 15%
Fiber 0g 3.6g 14%
Vitamin B12 0.22µg 0µg 9%
Vitamin B6 0.06mg 0.15mg 7%
Selenium 3.8µg 0.7µg 6%
Potassium 158mg 350mg 6%
Zinc 0.66mg 0.03mg 6%
Vitamin B3 1.148mg 0.4mg 5%
Folate 2µg 16µg 4%
Polyunsaturated fat 0.709g 0.048g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Manganese 0.093mg 0.139mg 2%
Vitamin B1 0.072mg 0.05mg 2%
Carbs 0.12g 6.2g 2%
Magnesium 29mg 19mg 2%
Vitamin K 2.5µg 0.1µg 2%
Choline 15.4mg 12.3mg 1%
Vitamin E 0.26mg 0.48mg 1%
Vitamin B5 0.19mg 0.165mg 1%
Net carbs 0.12g 2.6g N/A
Sugar 0.12g 2.6g N/A
Tryptophan 0.227mg 0.01mg 0%
Threonine 0.805mg 0.049mg 0%
Isoleucine 0.893mg 0.078mg 0%
Leucine 1.861mg 0.067mg 0%
Lysine 1.549mg 0.056mg 0%
Methionine 0.575mg 0.013mg 0%
Phenylalanine 0.859mg 0.039mg 0%
Valine 1.485mg 0.05mg 0%
Histidine 0.589mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1169.4%
Contains more FatsFats +29740%
Contains more OtherOther +194%
Contains more CarbsCarbs +5066.7%
Contains more WaterWater +99.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +97157.1%
Contains more Poly. FatPolyunsaturated fat +1377.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.