Kiwi vs. Kohlrabi — In-Depth Nutrition Comparison
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How are kiwi and kohlrabi different?
- Kiwi is higher in vitamin C, vitamin K, and vitamin E; however, kohlrabi is richer in vitamin B6.
- Daily need coverage for vitamin C for kiwi is 34% higher.
- Kiwi contains 403 times more vitamin K than kohlrabi. While kiwi contains 40.3µg of vitamin K, kohlrabi contains only 0.1µg.
- Kohlrabi has less sugar.
- Kohlrabi has a lower glycemic index (20) than kiwi (58).
Kiwifruit, green, raw and Kohlrabi, raw are the varieties used in this article.
Infographic
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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 CalciumCalcium | +41.7% |
| Contains more ZincZinc | +366.7% |
| Contains less SodiumSodium | -85% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more PotassiumPotassium | +12.2% |
| Contains more IronIron | +29% |
| Contains more PhosphorusPhosphorus | +35.3% |
| Contains more ManganeseManganese | +41.8% |
| Contains more SeleniumSelenium | +250% |
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 CVitamin C | +49.5% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +204.2% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin KVitamin K | +40200% |
| Contains more FolateFolate | +56.3% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +138.1% |
| Contains more CholineCholine | +57.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +420% |
| Contains more CarbsCarbs | +136.5% |
| Contains more ProteinProtein | +49.1% |
| Contains more OtherOther | +63.9% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +571.4% |
| Contains more Poly. FatPolyunsaturated fat | +497.9% |
| Contains less Sat. FatSaturated fat | -55.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 40.3µg | 0.1µg | 34% |
| Vitamin C | 92.7mg | 62mg | 34% |
| Vitamin B6 | 0.063mg | 0.15mg | 7% |
| Vitamin E | 1.46mg | 0.48mg | 7% |
| Fructose | 4.35g | 5% | |
| Carbs | 14.66g | 6.2g | 3% |
| Phosphorus | 34mg | 46mg | 2% |
| Polyunsaturated fat | 0.287g | 0.048g | 2% |
| Folate | 25µg | 16µg | 2% |
| Manganese | 0.098mg | 0.139mg | 2% |
| Calories | 61kcal | 27kcal | 2% |
| Fiber | 3g | 3.6g | 2% |
| Vitamin B1 | 0.027mg | 0.05mg | 2% |
| Zinc | 0.14mg | 0.03mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Fats | 0.52g | 0.1g | 1% |
| Calcium | 34mg | 24mg | 1% |
| Protein | 1.14g | 1.7g | 1% |
| Choline | 7.8mg | 12.3mg | 1% |
| Potassium | 312mg | 350mg | 1% |
| Iron | 0.31mg | 0.4mg | 1% |
| Sodium | 3mg | 20mg | 1% |
| Net carbs | 11.66g | 2.6g | N/A |
| Magnesium | 17mg | 19mg | 0% |
| Sugar | 8.99g | 2.6g | N/A |
| Copper | 0.13mg | 0.129mg | 0% |
| Vitamin A | 4µg | 2µg | 0% |
| Vitamin B2 | 0.025mg | 0.02mg | 0% |
| Vitamin B3 | 0.341mg | 0.4mg | 0% |
| Vitamin B5 | 0.183mg | 0.165mg | 0% |
| Saturated fat | 0.029g | 0.013g | 0% |
| Monounsaturated fat | 0.047g | 0.007g | 0% |
| Tryptophan | 0.015mg | 0.01mg | 0% |
| Threonine | 0.047mg | 0.049mg | 0% |
| Isoleucine | 0.051mg | 0.078mg | 0% |
| Leucine | 0.066mg | 0.067mg | 0% |
| Lysine | 0.061mg | 0.056mg | 0% |
| Methionine | 0.024mg | 0.013mg | 0% |
| Phenylalanine | 0.044mg | 0.039mg | 0% |
| Valine | 0.057mg | 0.05mg | 0% |
| Histidine | 0.027mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
23%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 6.39g)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Kohlrabi is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 17mg)
Which food is cheaper?
Kiwi is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.