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  6. Groat vs. Kohlrabi

Groat vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Groat and Kohlrabi different?

  • Groat is higher in Copper, Manganese, Magnesium, Phosphorus, Vitamin B3, Vitamin B2, Fiber, Iron, and Zinc, however, Kohlrabi is richer in Vitamin C.
  • Daily need coverage for Copper from Groat is 108% higher.
  • Groat contains 80 times more Zinc than Kohlrabi. While Groat contains 2.4mg of Zinc, Kohlrabi contains only 0.03mg.

Buckwheat and Kohlrabi, raw are the varieties used in this article.

Infographic

Groat 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.
Groat
Groat
9
:
1
Kohlrabi
Kohlrabi
Contains more Iron +450%
Contains more Magnesium +1115.8%
Contains more Phosphorus +654.3%
Contains more Potassium +31.4%
Contains less Sodium -95%
Contains more Zinc +7900%
Contains more Copper +752.7%
Contains more Manganese +835.3%
Contains more Selenium +1085.7%
Contains more Calcium +33.3%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +450%
Contains more Magnesium +1115.8%
Contains more Phosphorus +654.3%
Contains more Potassium +31.4%
Contains less Sodium -95%
Contains more Zinc +7900%
Contains more Copper +752.7%
Contains more Manganese +835.3%
Contains more Selenium +1085.7%
Contains more Calcium +33.3%

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.
Groat
Groat
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin B1 +102%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +647.3%
Contains more Vitamin B6 +40%
Contains more Folate +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Kohlrabi
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 B1 +102%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +647.3%
Contains more Vitamin B6 +40%
Contains more Folate +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +679.4%
Contains more Fats +3300%
Contains more Carbs +1053.2%
Contains more Other +110%
Contains more Water +833.3%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +679.4%
Contains more Fats +3300%
Contains more Carbs +1053.2%
Contains more Other +110%
Contains more Water +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +14757.1%
Contains more Polyunsaturated fat +2064.6%
Contains less Saturated Fat -98.2%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +14757.1%
Contains more Polyunsaturated fat +2064.6%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Kohlrabi Opinion
Net carbs 61.5g 2.6g Groat
Protein 13.25g 1.7g Groat
Fats 3.4g 0.1g Groat
Carbs 71.5g 6.2g Groat
Calories 343kcal 27kcal Groat
Sugar 2.6g Groat
Fiber 10g 3.6g Groat
Calcium 18mg 24mg Kohlrabi
Iron 2.2mg 0.4mg Groat
Magnesium 231mg 19mg Groat
Phosphorus 347mg 46mg Groat
Potassium 460mg 350mg Groat
Sodium 1mg 20mg Groat
Zinc 2.4mg 0.03mg Groat
Copper 1.1mg 0.129mg Groat
Manganese 1.3mg 0.139mg Groat
Selenium 8.3µg 0.7µg Groat
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 0mg 62mg Kohlrabi
Vitamin B1 0.101mg 0.05mg Groat
Vitamin B2 0.425mg 0.02mg Groat
Vitamin B3 7.02mg 0.4mg Groat
Vitamin B5 1.233mg 0.165mg Groat
Vitamin B6 0.21mg 0.15mg Groat
Folate 30µg 16µg Groat
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.192mg 0.01mg Groat
Threonine 0.506mg 0.049mg Groat
Isoleucine 0.498mg 0.078mg Groat
Leucine 0.832mg 0.067mg Groat
Lysine 0.672mg 0.056mg Groat
Methionine 0.172mg 0.013mg Groat
Phenylalanine 0.52mg 0.039mg Groat
Valine 0.678mg 0.05mg Groat
Histidine 0.309mg 0.019mg Groat
Saturated Fat 0.741g 0.013g Kohlrabi
Monounsaturated Fat 1.04g 0.007g Groat
Polyunsaturated fat 1.039g 0.048g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
33%
Groat
25%
Kohlrabi
Minerals Daily Need Coverage Score
109%
Groat
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.728g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 34)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.