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Kohlrabi vs. Bitter melon — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and bitter melon

  • The amount of vitamin B6, vitamin A, vitamin C, folate, vitamin B2, iron, manganese, magnesium, vitamin B1, and copper in bitter melon is higher than in kohlrabi.
  • Bitter melon covers your daily need for vitamin B6, 50% more than kohlrabi.

These are the specific foods used in this comparison Kohlrabi, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Kohlrabi vs Bitter melon infographic
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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.
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 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more MagnesiumMagnesium +347.4%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +73.7%
Contains more IronIron +410%
Contains more CopperCopper +55.8%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +115.2%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +285.6%
Contains more SeleniumSelenium +28.6%

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 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +161.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +41.9%
Contains more Vitamin AVitamin A +4250%
Contains more Vitamin B1Vitamin B1 +262%
Contains more Vitamin B2Vitamin B2 +1710%
Contains more Vitamin B3Vitamin B3 +177.5%
Contains more Vitamin B6Vitamin B6 +435.3%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Bitter melon DV% diff.
Vitamin B6 0.15mg 0.803mg 50%
Vitamin C 62mg 88mg 29%
Folate 16µg 128µg 28%
Vitamin B2 0.02mg 0.362mg 26%
Iron 0.4mg 2.04mg 21%
Manganese 0.139mg 0.536mg 17%
Magnesium 19mg 85mg 16%
Fiber 3.6g 14%
Vitamin B1 0.05mg 0.181mg 11%
Vitamin A 2µg 87µg 9%
Potassium 350mg 608mg 8%
Copper 0.129mg 0.201mg 8%
Phosphorus 46mg 99mg 8%
Protein 1.7g 5.3g 7%
Calcium 24mg 84mg 6%
Vitamin B3 0.4mg 1.11mg 4%
Vitamin E 0.48mg 3%
Zinc 0.03mg 0.3mg 2%
Choline 12.3mg 2%
Vitamin B5 0.165mg 0.063mg 2%
Carbs 6.2g 3.29g 1%
Fats 0.1g 0.69g 1%
Calories 27kcal 30kcal 0%
Net carbs 2.6g 3.29g N/A
Sugar 2.6g N/A
Sodium 20mg 11mg 0%
Selenium 0.7µg 0.9µg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Contains more CarbsCarbs +88.4%
Contains more ProteinProtein +211.8%
Contains more FatsFats +590%
Contains more OtherOther +47%
~equal in Water ~89.25g

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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. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.