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Kohlrabi vs. Avocado oil — In-Depth Nutrition Comparison

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Important differences between kohlrabi and avocado oil

  • Kohlrabi has more vitamin C, fiber, copper, vitamin B6, potassium, phosphorus, and manganese than avocado oil.
  • Kohlrabi's daily need coverage for vitamin C is 69% more.
  • Kohlrabi contains less saturated fat.
  • Kohlrabi has a higher glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of avocado oil is 0.

The food varieties used in the comparison are Kohlrabi, raw and Oil, avocado.

Infographic

Kohlrabi vs Avocado oil 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% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +99900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +1007814.3%
Contains more Poly. FatPolyunsaturated fat +27995.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Avocado oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Kohlrabi Avocado oil DV% diff.
Monounsaturated fat 0.007g 70.554g 176%
Fats 0.1g 100g 154%
Polyunsaturated fat 0.048g 13.486g 90%
Vitamin C 62mg 0mg 69%
Saturated fat 0.013g 11.56g 52%
Calories 27kcal 884kcal 43%
Fiber 3.6g 0g 14%
Copper 0.129mg 0mg 14%
Vitamin B6 0.15mg 0mg 12%
Potassium 350mg 0mg 10%
Phosphorus 46mg 0mg 7%
Manganese 0.139mg 0mg 6%
Magnesium 19mg 0mg 5%
Iron 0.4mg 0mg 5%
Folate 16µg 0µg 4%
Vitamin B1 0.05mg 0mg 4%
Vitamin B3 0.4mg 0mg 3%
Protein 1.7g 0g 3%
Vitamin B5 0.165mg 0mg 3%
Vitamin E 0.48mg 3%
Calcium 24mg 0mg 2%
Carbs 6.2g 0g 2%
Vitamin B2 0.02mg 0mg 2%
Choline 12.3mg 2%
Sodium 20mg 0mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 2.6g 0g N/A
Sugar 2.6g N/A
Zinc 0.03mg 0mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Avocado oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Kohlrabi
0%
Avocado oil
Minerals Daily Need Coverage Score
15%
Kohlrabi
0%
Avocado oil

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 11.547g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.4)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 20)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.