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  6. Kohlrabi vs. Beefsteak raw

Kohlrabi vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on the differences between kohlrabi and beefsteak raw

  • Kohlrabi has more vitamin C and fiber; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than kohlrabi.
  • The glycemic index of kohlrabi is higher.

Food varieties used in this article are Kohlrabi, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Kohlrabi vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +380%
Contains more CopperCopper +63.3%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +400%
Contains more ZincZinc +17566.7%
Contains more PhosphorusPhosphorus +378.3%
Contains more SeleniumSelenium +3885.7%
~equal in Potassium ~375mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +810%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B6Vitamin B6 +262%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin A ~2µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Vitamin C 62mg 0mg 69%
Selenium 0.7µg 27.9µg 49%
Zinc 0.03mg 5.3mg 48%
Protein 1.7g 21.38g 39%
Vitamin B6 0.15mg 0.543mg 30%
Vitamin B3 0.4mg 5.048mg 29%
Phosphorus 46mg 220mg 25%
Cholesterol 0mg 67mg 22%
Iron 0.4mg 2mg 20%
Fiber 3.6g 0g 14%
Vitamin B2 0.02mg 0.182mg 12%
Saturated fat 0.013g 1.875g 8%
Fats 0.1g 5.36g 8%
Manganese 0.139mg 6%
Monounsaturated fat 0.007g 2.354g 6%
Copper 0.129mg 0.079mg 6%
Calories 27kcal 134kcal 5%
Folate 16µg 3µg 3%
Vitamin B5 0.165mg 3%
Vitamin E 0.48mg 3%
Carbs 6.2g 0g 2%
Sodium 20mg 55mg 2%
Vitamin B1 0.05mg 0.075mg 2%
Calcium 24mg 5mg 2%
Choline 12.3mg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 350mg 375mg 1%
Magnesium 19mg 25mg 1%
Vitamin K 0.1µg 1.5µg 1%
Polyunsaturated fat 0.048g 0.189g 1%
Net carbs 2.6g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.6g 0g N/A
Vitamin A 2µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.01mg 0.262mg 0%
Threonine 0.049mg 1.099mg 0%
Isoleucine 0.078mg 1.09mg 0%
Leucine 0.067mg 2.011mg 0%
Lysine 0.056mg 2.247mg 0%
Methionine 0.013mg 0.621mg 0%
Phenylalanine 0.039mg 0.931mg 0%
Valine 0.05mg 1.152mg 0%
Histidine 0.019mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.8%
Contains more OtherOther +203%
Contains more ProteinProtein +1157.6%
Contains more FatsFats +5260%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +33528.6%
Contains more Poly. FatPolyunsaturated fat +293.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.