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  6. Kohlrabi, cooked, boiled, drained, without salt vs. Cauliflower

Kohlrabi, cooked, boiled, drained, without salt vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between kohlrabi, cooked, boiled, drained, without salt and cauliflower?

  • Kohlrabi, cooked, boiled, drained, without salt is higher in copper and vitamin C, yet cauliflower is higher in vitamin K, folate, vitamin B5, and choline.
  • Cauliflower's daily need coverage for vitamin K is 13% more.
  • Kohlrabi, cooked, boiled, drained, without salt has 3 times more copper than cauliflower. While kohlrabi, cooked, boiled, drained, without salt has 0.132mg of copper, cauliflower has only 0.039mg.

We used Kohlrabi, cooked, boiled, drained, without salt and Cauliflower, raw types in this article.

Infographic

Kohlrabi, cooked, boiled, drained, without salt vs Cauliflower 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 14% 7.5% 30% 15% 44% 8.5% 19% 2.7% 19% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +13.7%
Contains more CopperCopper +238.5%
Contains more ZincZinc +14.8%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~0.42mg
~equal in Phosphorus ~44mg
~equal in Manganese ~0.155mg

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 180% 0.67% 10% 0% 10% 4.6% 7.3% 9.6% 36% 0% 0.25% 9% 7.2%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B5Vitamin B5 +316.9%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +375%
Contains more CholineCholine +235.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.8 g
Fats: 0.11 g
Carbs: 6.69 g
Water: 90.3 g
Other: 1.1 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +34.6%
Contains more OtherOther +44.7%
Contains more FatsFats +154.5%
~equal in Protein ~1.92g
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.053 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Poly. FatPolyunsaturated fat +71%
Contains more Mono. FatMonounsaturated fat +325%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi, cooked, boiled, drained, without salt Cauliflower
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi, cooked, boiled, drained, without salt Cauliflower DV% diff.
Vitamin K 0.1µg 15.5µg 13%
Folate 12µg 57µg 11%
Vitamin B5 0.16mg 0.667mg 10%
Copper 0.132mg 0.039mg 10%
Choline 13.2mg 44.3mg 6%
Vitamin C 54mg 48.2mg 6%
Fiber 1.1g 2g 4%
Vitamin B2 0.02mg 0.06mg 3%
Vitamin E 0.52mg 0.08mg 3%
Vitamin B6 0.154mg 0.184mg 2%
Potassium 340mg 299mg 1%
Manganese 0.142mg 0.155mg 1%
Magnesium 19mg 15mg 1%
Carbs 6.69g 4.97g 1%
Saturated fat 0.014g 0.13g 1%
Fructose 0.97g 1%
Vitamin B3 0.39mg 0.507mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Calories 29kcal 25kcal 0%
Protein 1.8g 1.92g 0%
Fats 0.11g 0.28g 0%
Net carbs 5.59g 2.97g N/A
Calcium 25mg 22mg 0%
Iron 0.4mg 0.42mg 0%
Sugar 2.8g 1.91g N/A
Zinc 0.31mg 0.27mg 0%
Phosphorus 45mg 44mg 0%
Sodium 21mg 30mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.8µg 0.6µg 0%
Monounsaturated fat 0.008g 0.034g 0%
Polyunsaturated fat 0.053g 0.031g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.052mg 0.076mg 0%
Isoleucine 0.083mg 0.071mg 0%
Leucine 0.071mg 0.106mg 0%
Lysine 0.059mg 0.217mg 0%
Methionine 0.014mg 0.02mg 0%
Phenylalanine 0.041mg 0.065mg 0%
Valine 0.053mg 0.125mg 0%
Histidine 0.02mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi, cooked, boiled, drained, without salt Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Kohlrabi, cooked, boiled, drained, without salt
30%
Cauliflower
Minerals Daily Need Coverage Score
16%
Kohlrabi, cooked, boiled, drained, without salt
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Kohlrabi, cooked, boiled, drained, without salt
Kohlrabi, cooked, boiled, drained, without salt contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Kohlrabi, cooked, boiled, drained, without salt
Kohlrabi, cooked, boiled, drained, without salt is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Kohlrabi, cooked, boiled, drained, without salt
Kohlrabi, cooked, boiled, drained, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Kohlrabi, cooked, boiled, drained, without salt
Kohlrabi, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Kohlrabi, cooked, boiled, drained, without salt
Kohlrabi, cooked, boiled, drained, without salt is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.89g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168425/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.