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  6. Kohlrabi vs. Black gram

Kohlrabi vs. Black gram — In-Depth Nutrition Comparison

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The main differences between kohlrabi and black gram

  • Kohlrabi has more vitamin C; however, black gram has more copper, iron, manganese, magnesium, fiber, folate, phosphorus, zinc, and potassium.
  • Daily need coverage for copper for black gram is 95% higher.
  • Black gram has a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Mungo beans, mature seeds, raw.

Infographic

Kohlrabi vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -47.4%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +180.9%
Contains more IronIron +1792.5%
Contains more CopperCopper +660.5%
Contains more ZincZinc +11066.7%
Contains more PhosphorusPhosphorus +723.9%
Contains more ManganeseManganese +998.6%
Contains more SeleniumSelenium +1071.4%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +446%
Contains more Vitamin B2Vitamin B2 +1170%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +449.1%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Black gram DV% diff.
Copper 0.129mg 0.981mg 95%
Iron 0.4mg 7.57mg 90%
Vitamin C 62mg 0mg 69%
Manganese 0.139mg 1.527mg 60%
Magnesium 19mg 267mg 59%
Fiber 3.6g 18.3g 59%
Folate 16µg 216µg 50%
Phosphorus 46mg 379mg 48%
Protein 1.7g 25.21g 47%
Zinc 0.03mg 3.35mg 30%
Vitamin B1 0.05mg 0.273mg 19%
Potassium 350mg 983mg 19%
Vitamin B2 0.02mg 0.254mg 18%
Carbs 6.2g 58.99g 18%
Calories 27kcal 341kcal 16%
Vitamin B5 0.165mg 0.906mg 15%
Selenium 0.7µg 8.2µg 14%
Calcium 24mg 138mg 11%
Vitamin B6 0.15mg 0.281mg 10%
Polyunsaturated fat 0.048g 1.071g 7%
Vitamin B3 0.4mg 1.447mg 7%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Fats 0.1g 1.64g 2%
Sodium 20mg 38mg 1%
Net carbs 2.6g 40.69g N/A
Sugar 2.6g N/A
Vitamin A 2µg 1µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.114g 0%
Monounsaturated fat 0.007g 0.085g 0%
Tryptophan 0.01mg 0.263mg 0%
Threonine 0.049mg 0.875mg 0%
Isoleucine 0.078mg 1.287mg 0%
Leucine 0.067mg 2.089mg 0%
Lysine 0.056mg 1.674mg 0%
Methionine 0.013mg 0.367mg 0%
Phenylalanine 0.039mg 1.473mg 0%
Valine 0.05mg 1.416mg 0%
Histidine 0.019mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +742.6%
Contains more ProteinProtein +1382.9%
Contains more FatsFats +1540%
Contains more CarbsCarbs +851.5%
Contains more OtherOther +236%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +1114.3%
Contains more Poly. FatPolyunsaturated fat +2131.3%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.