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  6. Kohlrabi vs. Blackberry

Kohlrabi vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and blackberries

  • Kohlrabi has more vitamin C, vitamin B6, and potassium, while blackberries have more manganese, vitamin K, and fiber.
  • Kohlrabi covers your daily need for vitamin C, 46% more than blackberries.
  • Kohlrabi contains 5 times more vitamin B6 than blackberries. While kohlrabi contains 0.15mg of vitamin B6, blackberries contain only 0.03mg.
  • The amount of sugar in kohlrabi is lower.

These are the specific foods used in this comparison Kohlrabi, raw and Blackberries, raw.

Infographic

Kohlrabi vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more PotassiumPotassium +116%
Contains more PhosphorusPhosphorus +109.1%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +20.8%
Contains more IronIron +55%
Contains more CopperCopper +27.9%
Contains more ZincZinc +1666.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +364.7%
~equal in Magnesium ~20mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin CVitamin C +195.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +400%
Contains more CholineCholine +44.7%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +143.8%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Blackberry DV% diff.
Vitamin C 62mg 21mg 46%
Manganese 0.139mg 0.646mg 22%
Vitamin K 0.1µg 19.8µg 16%
Vitamin B6 0.15mg 0.03mg 9%
Fiber 3.6g 5.3g 7%
Potassium 350mg 162mg 6%
Vitamin E 0.48mg 1.17mg 5%
Zinc 0.03mg 0.53mg 5%
Copper 0.129mg 0.165mg 4%
Fructose 2.4g 3%
Phosphorus 46mg 22mg 3%
Vitamin B1 0.05mg 0.02mg 3%
Iron 0.4mg 0.62mg 3%
Folate 16µg 25µg 2%
Vitamin B3 0.4mg 0.646mg 2%
Polyunsaturated fat 0.048g 0.28g 2%
Vitamin B5 0.165mg 0.276mg 2%
Choline 12.3mg 8.5mg 1%
Fats 0.1g 0.49g 1%
Calories 27kcal 43kcal 1%
Protein 1.7g 1.39g 1%
Vitamin A 2µg 11µg 1%
Sodium 20mg 1mg 1%
Calcium 24mg 29mg 1%
Carbs 6.2g 9.61g 1%
Selenium 0.7µg 0.4µg 1%
Net carbs 2.6g 4.31g N/A
Magnesium 19mg 20mg 0%
Sugar 2.6g 4.88g N/A
Vitamin B2 0.02mg 0.026mg 0%
Saturated fat 0.013g 0.014g 0%
Monounsaturated fat 0.007g 0.047g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +22.3%
Contains more OtherOther +177.8%
Contains more FatsFats +390%
Contains more CarbsCarbs +55%
~equal in Water ~88.15g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +571.4%
Contains more Poly. FatPolyunsaturated fat +483.3%
~equal in Saturated fat ~0.014g

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.