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  6. Kohlrabi vs. Bell pepper

Kohlrabi vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between kohlrabi and bell peppers

  • Kohlrabi has more fiber, copper, and potassium; however, bell peppers have more vitamin C, vitamin A, vitamin K, and vitamin B6.
  • Daily need coverage for vitamin C for bell peppers is 20% higher.
  • Bell peppers have 2 times less phosphorus than kohlrabi. Kohlrabi has 46mg of phosphorus, while bell peppers have 20mg.
  • Bell peppers have a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Peppers, sweet, green, raw.

Infographic

Kohlrabi vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +100%
Contains more IronIron +17.6%
Contains more CopperCopper +95.5%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +13.9%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +333.3%
Contains less SodiumSodium -85%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin EVitamin E +29.7%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +60%
Contains more CholineCholine +123.6%
Contains more Vitamin CVitamin C +29.7%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +7300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Bell pepper DV% diff.
Vitamin C 62mg 80.4mg 20%
Fiber 3.6g 1.7g 8%
Copper 0.129mg 0.066mg 7%
Vitamin K 0.1µg 7.4µg 6%
Vitamin B6 0.15mg 0.224mg 6%
Potassium 350mg 175mg 5%
Phosphorus 46mg 20mg 4%
Protein 1.7g 0.86g 2%
Vitamin A 2µg 18µg 2%
Magnesium 19mg 10mg 2%
Folate 16µg 10µg 2%
Vitamin B5 0.165mg 0.099mg 1%
Vitamin B2 0.02mg 0.028mg 1%
Manganese 0.139mg 0.122mg 1%
Choline 12.3mg 5.5mg 1%
Selenium 0.7µg 0µg 1%
Fructose 1.12g 1%
Vitamin B1 0.05mg 0.057mg 1%
Vitamin E 0.48mg 0.37mg 1%
Calcium 24mg 10mg 1%
Zinc 0.03mg 0.13mg 1%
Sodium 20mg 3mg 1%
Carbs 6.2g 4.64g 1%
Iron 0.4mg 0.34mg 1%
Calories 27kcal 20kcal 0%
Fats 0.1g 0.17g 0%
Net carbs 2.6g 2.94g N/A
Sugar 2.6g 2.4g N/A
Vitamin B3 0.4mg 0.48mg 0%
Saturated fat 0.013g 0.058g 0%
Monounsaturated fat 0.007g 0.008g 0%
Polyunsaturated fat 0.048g 0.062g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.036mg 0%
Isoleucine 0.078mg 0.024mg 0%
Leucine 0.067mg 0.036mg 0%
Lysine 0.056mg 0.039mg 0%
Methionine 0.013mg 0.007mg 0%
Phenylalanine 0.039mg 0.092mg 0%
Valine 0.05mg 0.036mg 0%
Histidine 0.019mg 0.01mg 0%

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +97.7%
Contains more CarbsCarbs +33.6%
Contains more OtherOther +127.3%
Contains more FatsFats +70%
~equal in Water ~93.89g

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +29.2%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.