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  6. Kohlrabi, cooked, boiled, drained, with salt vs. Cauliflower

Kohlrabi, cooked, boiled, drained, with salt vs. Cauliflower — In-Depth Nutrition Comparison

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How are Kohlrabi, cooked, boiled, drained, with salt and Cauliflower different?

  • Kohlrabi, cooked, boiled, drained, with salt is richer in Copper, and Vitamin C, while Cauliflower is higher in Vitamin K, Folate, Vitamin B5, and Choline.
  • Cauliflower covers your daily need of Vitamin K 13% more than Kohlrabi, cooked, boiled, drained, with salt.
  • Kohlrabi, cooked, boiled, drained, with salt contains 9 times more Sodium than Cauliflower. Kohlrabi, cooked, boiled, drained, with salt contains 257mg of Sodium, while Cauliflower contains 30mg.

Kohlrabi, cooked, boiled, drained, with salt and Cauliflower, raw types were used in this article.

Infographic

Kohlrabi, cooked, boiled, drained, with 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% 34% 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 more SeleniumSelenium +33.3%
Contains less SodiumSodium -88.3%
~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% 2.1% 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 E Vitamin 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, with salt Cauliflower
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi, cooked, boiled, drained, with salt Cauliflower Opinion
Calories 29kcal 25kcal Kohlrabi, cooked, boiled, drained, with salt
Protein 1.8g 1.92g Cauliflower
Fats 0.11g 0.28g Cauliflower
Vitamin C 54mg 48.2mg Kohlrabi, cooked, boiled, drained, with salt
Net carbs 5.59g 2.97g Kohlrabi, cooked, boiled, drained, with salt
Carbs 6.69g 4.97g Kohlrabi, cooked, boiled, drained, with salt
Magnesium 19mg 15mg Kohlrabi, cooked, boiled, drained, with salt
Calcium 25mg 22mg Kohlrabi, cooked, boiled, drained, with salt
Potassium 340mg 299mg Kohlrabi, cooked, boiled, drained, with salt
Iron 0.4mg 0.42mg Cauliflower
Sugar 2.8g 1.91g Cauliflower
Fiber 1.1g 2g Cauliflower
Copper 0.132mg 0.039mg Kohlrabi, cooked, boiled, drained, with salt
Zinc 0.31mg 0.27mg Kohlrabi, cooked, boiled, drained, with salt
Phosphorus 45mg 44mg Kohlrabi, cooked, boiled, drained, with salt
Sodium 257mg 30mg Cauliflower
Vitamin A 35IU 0IU Kohlrabi, cooked, boiled, drained, with salt
Vitamin A RAE 2µg 0µg Kohlrabi, cooked, boiled, drained, with salt
Vitamin E 0.52mg 0.08mg Kohlrabi, cooked, boiled, drained, with salt
Manganese 0.142mg 0.155mg Cauliflower
Selenium 0.8µg 0.6µg Kohlrabi, cooked, boiled, drained, with salt
Vitamin B1 0.04mg 0.05mg Cauliflower
Vitamin B2 0.02mg 0.06mg Cauliflower
Vitamin B3 0.39mg 0.507mg Cauliflower
Vitamin B5 0.16mg 0.667mg Cauliflower
Vitamin B6 0.154mg 0.184mg Cauliflower
Vitamin K 0.1µg 15.5µg Cauliflower
Folate 12µg 57µg Cauliflower
Choline 13.2mg 44.3mg Cauliflower
Saturated Fat 0.014g 0.13g Kohlrabi, cooked, boiled, drained, with salt
Monounsaturated Fat 0.008g 0.034g Cauliflower
Polyunsaturated fat 0.053g 0.031g Kohlrabi, cooked, boiled, drained, with salt
Tryptophan 0.011mg 0.02mg Cauliflower
Threonine 0.052mg 0.076mg Cauliflower
Isoleucine 0.083mg 0.071mg Kohlrabi, cooked, boiled, drained, with salt
Leucine 0.071mg 0.106mg Cauliflower
Lysine 0.059mg 0.217mg Cauliflower
Methionine 0.014mg 0.02mg Cauliflower
Phenylalanine 0.041mg 0.065mg Cauliflower
Valine 0.053mg 0.125mg Cauliflower
Histidine 0.02mg 0.056mg Cauliflower
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi, cooked, boiled, drained, with 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, with salt
30%
Cauliflower
Minerals Daily Need Coverage Score
19%
Kohlrabi, cooked, boiled, drained, with salt
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi, cooked, boiled, drained, with salt
Kohlrabi, cooked, boiled, drained, with salt is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Kohlrabi, cooked, boiled, drained, with salt
Kohlrabi, cooked, boiled, drained, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Kohlrabi, cooked, boiled, drained, with salt
Kohlrabi, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Kohlrabi, cooked, boiled, drained, with salt
Kohlrabi, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 227mg)
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, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169357/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.