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Gratin vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Gratin and Kohlrabi

  • Gratin has more Phosphorus, Calcium, Vitamin B2, Vitamin A RAE, and Zinc, however, Kohlrabi has more Vitamin C, and Fiber.
  • Daily need coverage for Vitamin C from Kohlrabi is 58% higher.

Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Kohlrabi, raw.

Infographic

Gratin 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.
Contains more Calcium +395.8%
Contains more Iron +60%
Contains more Phosphorus +145.7%
Contains more Potassium +13.1%
Contains more Zinc +2200%
Contains more Copper +24%
Contains more Manganese +15.8%
Contains more Selenium +285.7%
Contains less Sodium -95.4%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +395.8%
Contains more Iron +60%
Contains more Phosphorus +145.7%
Contains more Potassium +13.1%
Contains more Zinc +2200%
Contains more Copper +24%
Contains more Manganese +15.8%
Contains more Selenium +285.7%
Contains less Sodium -95.4%
Equal in Magnesium - 19

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.
Gratin
6
:
Contains more Vitamin A +633.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +16%
Contains more Vitamin C +526.3%
Contains more Folate +45.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Contains more Vitamin A +633.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +480%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +16%
Contains more Vitamin C +526.3%
Contains more Folate +45.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +197.6%
Contains more Fats +7490%
Contains more Carbs +81.8%
Contains more Other +108%
Contains more Water +23%
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +197.6%
Contains more Fats +7490%
Contains more Carbs +81.8%
Contains more Other +108%
Contains more Water +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30600%
Contains more Polyunsaturated fat +475%
Contains less Saturated Fat -99.7%
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +30600%
Contains more Polyunsaturated fat +475%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gratin Kohlrabi
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Kohlrabi Opinion
Net carbs 9.47g 2.6g Gratin
Protein 5.06g 1.7g Gratin
Fats 7.59g 0.1g Gratin
Carbs 11.27g 6.2g Gratin
Calories 132kcal 27kcal Gratin
Sugar 2.6g Gratin
Fiber 1.8g 3.6g Kohlrabi
Calcium 119mg 24mg Gratin
Iron 0.64mg 0.4mg Gratin
Magnesium 20mg 19mg Gratin
Phosphorus 113mg 46mg Gratin
Potassium 396mg 350mg Gratin
Sodium 433mg 20mg Kohlrabi
Zinc 0.69mg 0.03mg Gratin
Copper 0.16mg 0.129mg Gratin
Manganese 0.161mg 0.139mg Gratin
Selenium 2.7µg 0.7µg Gratin
Vitamin A 264IU 36IU Gratin
Vitamin A RAE 64µg 2µg Gratin
Vitamin E 0.48mg Kohlrabi
Vitamin C 9.9mg 62mg Kohlrabi
Vitamin B1 0.064mg 0.05mg Gratin
Vitamin B2 0.116mg 0.02mg Gratin
Vitamin B3 0.993mg 0.4mg Gratin
Vitamin B5 0.387mg 0.165mg Gratin
Vitamin B6 0.174mg 0.15mg Gratin
Folate 11µg 16µg Kohlrabi
Choline 12.3mg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.07mg 0.01mg Gratin
Threonine 0.192mg 0.049mg Gratin
Isoleucine 0.284mg 0.078mg Gratin
Leucine 0.443mg 0.067mg Gratin
Lysine 0.381mg 0.056mg Gratin
Methionine 0.117mg 0.013mg Gratin
Phenylalanine 0.254mg 0.039mg Gratin
Valine 0.325mg 0.05mg Gratin
Histidine 0.151mg 0.019mg Gratin
Cholesterol 23mg 0mg Kohlrabi
Saturated Fat 4.733g 0.013g Kohlrabi
Monounsaturated Fat 2.149g 0.007g Gratin
Polyunsaturated fat 0.276g 0.048g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
14%
Gratin
24%
Kohlrabi
Minerals Daily Need Coverage Score
32%
Gratin
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 4.72g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 20)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.6)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.