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 for groat is 108% higher.
- Groat contains 80 times more zinc than kohlrabi. While groat contains 2.4mg of zinc, kohlrabi contains only 0.03mg.
- Kohlrabi has a lower glycemic index (20) than groat (54).
Buckwheat and Kohlrabi, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +1115.8% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more IronIron | +450% |
| Contains more CopperCopper | +752.7% |
| Contains more ZincZinc | +7900% |
| Contains more PhosphorusPhosphorus | +654.3% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +835.3% |
| Contains more SeleniumSelenium | +1085.7% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin B1Vitamin B1 | +102% |
| Contains more Vitamin B2Vitamin B2 | +2025% |
| Contains more Vitamin B3Vitamin B3 | +1655% |
| Contains more Vitamin B5Vitamin B5 | +647.3% |
| Contains more Vitamin B6Vitamin B6 | +40% |
| Contains more FolateFolate | +87.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.129mg | 108% |
| Vitamin C | 0mg | 62mg | 69% |
| Manganese | 1.3mg | 0.139mg | 50% |
| Magnesium | 231mg | 19mg | 50% |
| Phosphorus | 347mg | 46mg | 43% |
| Vitamin B3 | 7.02mg | 0.4mg | 41% |
| Vitamin B2 | 0.425mg | 0.02mg | 31% |
| Fiber | 10g | 3.6g | 26% |
| Protein | 13.25g | 1.7g | 23% |
| Iron | 2.2mg | 0.4mg | 23% |
| Zinc | 2.4mg | 0.03mg | 22% |
| Carbs | 71.5g | 6.2g | 22% |
| Vitamin B5 | 1.233mg | 0.165mg | 21% |
| Calories | 343kcal | 27kcal | 16% |
| Selenium | 8.3µg | 0.7µg | 14% |
| Polyunsaturated fat | 1.039g | 0.048g | 7% |
| Vitamin B6 | 0.21mg | 0.15mg | 5% |
| Fats | 3.4g | 0.1g | 5% |
| Folate | 30µg | 16µg | 4% |
| Vitamin B1 | 0.101mg | 0.05mg | 4% |
| Vitamin E | 0.48mg | 3% | |
| Monounsaturated fat | 1.04g | 0.007g | 3% |
| Potassium | 460mg | 350mg | 3% |
| Saturated fat | 0.741g | 0.013g | 3% |
| Choline | 12.3mg | 2% | |
| Sodium | 1mg | 20mg | 1% |
| Calcium | 18mg | 24mg | 1% |
| Net carbs | 61.5g | 2.6g | N/A |
| Sugar | 2.6g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.192mg | 0.01mg | 0% |
| Threonine | 0.506mg | 0.049mg | 0% |
| Isoleucine | 0.498mg | 0.078mg | 0% |
| Leucine | 0.832mg | 0.067mg | 0% |
| Lysine | 0.672mg | 0.056mg | 0% |
| Methionine | 0.172mg | 0.013mg | 0% |
| Phenylalanine | 0.52mg | 0.039mg | 0% |
| Valine | 0.678mg | 0.05mg | 0% |
| Histidine | 0.309mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +679.4% |
| Contains more FatsFats | +3300% |
| Contains more CarbsCarbs | +1053.2% |
| Contains more OtherOther | +110% |
| Contains more WaterWater | +833.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14757.1% |
| Contains more Poly. FatPolyunsaturated fat | +2064.6% |
| Contains less Sat. FatSaturated fat | -98.2% |
