Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Blackberry

Kohlrabi vs. Blackberry — In-Depth Nutrition Comparison

Compare

Summary of differences between Kohlrabi and Blackberry

  • Kohlrabi has more Vitamin C, Vitamin B6, and Potassium, while Blackberry has more Manganese, Vitamin K, and Fiber.
  • Kohlrabi covers your daily need of Vitamin C 46% more than Blackberry.
  • Kohlrabi contains 5 times more Vitamin B6 than Blackberry. While Kohlrabi contains 0.15mg of Vitamin B6, Blackberry contains 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.
Kohlrabi
Kohlrabi
3
:
7
Blackberry
Blackberry
Contains more Phosphorus +109.1%
Contains more Potassium +116%
Contains more Selenium +75%
Contains more Calcium +20.8%
Contains more Iron +55%
Contains less Sodium -95%
Contains more Zinc +1666.7%
Contains more Copper +27.9%
Contains more Manganese +364.7%
Equal in Magnesium - 20
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Phosphorus +109.1%
Contains more Potassium +116%
Contains more Selenium +75%
Contains more Calcium +20.8%
Contains more Iron +55%
Contains less Sodium -95%
Contains more Zinc +1666.7%
Contains more Copper +27.9%
Contains more Manganese +364.7%
Equal in Magnesium - 20

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.
Kohlrabi
Kohlrabi
3
:
7
Blackberry
Blackberry
Contains more Vitamin C +195.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +400%
Contains more Vitamin A +494.4%
Contains more Vitamin E +143.8%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +67.3%
Contains more Folate +56.3%
Contains more Vitamin K +19700%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin C +195.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +400%
Contains more Vitamin A +494.4%
Contains more Vitamin E +143.8%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +67.3%
Contains more Folate +56.3%
Contains more Vitamin K +19700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Blackberry
Blackberry
Contains more Protein +22.3%
Contains more Other +177.8%
Contains more Fats +390%
Contains more Carbs +55%
Equal in Water - 88.15
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +22.3%
Contains more Other +177.8%
Contains more Fats +390%
Contains more Carbs +55%
Equal in Water - 88.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Blackberry
Blackberry
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +483.3%
Equal in Saturated Fat - 0.014
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +483.3%
Equal in Saturated Fat - 0.014

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Blackberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Blackberry Opinion
Net carbs 2.6g 4.31g Blackberry
Protein 1.7g 1.39g Kohlrabi
Fats 0.1g 0.49g Blackberry
Carbs 6.2g 9.61g Blackberry
Calories 27kcal 43kcal Blackberry
Fructose 2.4g Blackberry
Sugar 2.6g 4.88g Kohlrabi
Fiber 3.6g 5.3g Blackberry
Calcium 24mg 29mg Blackberry
Iron 0.4mg 0.62mg Blackberry
Magnesium 19mg 20mg Blackberry
Phosphorus 46mg 22mg Kohlrabi
Potassium 350mg 162mg Kohlrabi
Sodium 20mg 1mg Blackberry
Zinc 0.03mg 0.53mg Blackberry
Copper 0.129mg 0.165mg Blackberry
Manganese 0.139mg 0.646mg Blackberry
Selenium 0.7µg 0.4µg Kohlrabi
Vitamin A 36IU 214IU Blackberry
Vitamin A RAE 2µg 11µg Blackberry
Vitamin E 0.48mg 1.17mg Blackberry
Vitamin C 62mg 21mg Kohlrabi
Vitamin B1 0.05mg 0.02mg Kohlrabi
Vitamin B2 0.02mg 0.026mg Blackberry
Vitamin B3 0.4mg 0.646mg Blackberry
Vitamin B5 0.165mg 0.276mg Blackberry
Vitamin B6 0.15mg 0.03mg Kohlrabi
Folate 16µg 25µg Blackberry
Vitamin K 0.1µg 19.8µg Blackberry
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.014g Kohlrabi
Monounsaturated Fat 0.007g 0.047g Blackberry
Polyunsaturated fat 0.048g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprout
Brussels sprout
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Blackberry
Blackberry vs Blueberry
Blueberry
Blackberry
Blackberry vs Gooseberry
Gooseberry
Blackberry
Blackberry vs Mulberry
Mulberry

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Kohlrabi
18%
Blackberry
Minerals Daily Need Coverage Score
15%
Kohlrabi
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.28g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 19mg)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.3)
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.