Kohlrabi vs. Amaranth — In-Depth Nutrition Comparison
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Summary of differences between kohlrabi and amaranth
- Kohlrabi has more potassium and fiber, while amaranth has more manganese, iron, phosphorus, magnesium, selenium, and zinc.
- Amaranth covers your daily need for manganese, 31% more than kohlrabi.
- Kohlrabi contains 3 times more potassium than amaranth. While kohlrabi contains 350mg of potassium, amaranth contains only 135mg.
- Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of amaranth is 97.
These are the specific foods used in this comparison Kohlrabi, raw and Amaranth grain, cooked.
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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 PotassiumPotassium | +159.3% |
| Contains more MagnesiumMagnesium | +242.1% |
| Contains more CalciumCalcium | +95.8% |
| Contains more IronIron | +425% |
| Contains more CopperCopper | +15.5% |
| Contains more ZincZinc | +2766.7% |
| Contains more PhosphorusPhosphorus | +221.7% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +514.4% |
| Contains more SeleniumSelenium | +685.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +152.6% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +32.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 69% | |
| Manganese | 0.139mg | 0.854mg | 31% |
| Iron | 0.4mg | 2.1mg | 21% |
| Phosphorus | 46mg | 148mg | 15% |
| Magnesium | 19mg | 65mg | 11% |
| Selenium | 0.7µg | 5.5µg | 9% |
| Zinc | 0.03mg | 0.86mg | 8% |
| Starch | 16.23g | 7% | |
| Fiber | 3.6g | 2.1g | 6% |
| Potassium | 350mg | 135mg | 6% |
| Protein | 1.7g | 3.8g | 4% |
| Calories | 27kcal | 102kcal | 4% |
| Carbs | 6.2g | 18.69g | 4% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Vitamin B5 | 0.165mg | 3% | |
| Vitamin B6 | 0.15mg | 0.113mg | 3% |
| Copper | 0.129mg | 0.149mg | 2% |
| Choline | 12.3mg | 2% | |
| Calcium | 24mg | 47mg | 2% |
| Vitamin E | 0.48mg | 0.19mg | 2% |
| Fats | 0.1g | 1.58g | 2% |
| Folate | 16µg | 22µg | 2% |
| Sodium | 20mg | 6mg | 1% |
| Vitamin B3 | 0.4mg | 0.235mg | 1% |
| Net carbs | 2.6g | 16.59g | N/A |
| Sugar | 2.6g | N/A | |
| Vitamin A | 2µg | 0% | |
| Vitamin B2 | 0.02mg | 0.022mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.013g | 0% | |
| Monounsaturated fat | 0.007g | 0% | |
| Polyunsaturated fat | 0.048g | 0% | |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.078mg | 0% | |
| Leucine | 0.067mg | 0% | |
| Lysine | 0.056mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.039mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +29.9% |
| Contains more ProteinProtein | +123.5% |
| Contains more FatsFats | +1480% |
| Contains more CarbsCarbs | +201.5% |
