Kohlrabi vs. Buckwheat — In-Depth Nutrition Comparison
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Differences between kohlrabi and buckwheat
- Kohlrabi is higher in vitamin C, potassium, and vitamin B6; however, buckwheat is richer in manganese, magnesium, and zinc.
- Kohlrabi's daily need coverage for vitamin C is 69% higher.
- Kohlrabi has 4 times more potassium than buckwheat. While kohlrabi has 350mg of potassium, buckwheat has only 88mg.
- Buckwheat has less sugar.
- Kohlrabi has a lower glycemic index (20) than buckwheat (51).
The food types used in this comparison are Kohlrabi, raw and Buckwheat groats, roasted, cooked.
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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.
| Contains more CalciumCalcium | +242.9% |
| Contains more PotassiumPotassium | +297.7% |
| Contains more MagnesiumMagnesium | +168.4% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +13.2% |
| Contains more ZincZinc | +1933.3% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +189.9% |
| Contains more SeleniumSelenium | +214.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +433.3% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B6Vitamin B6 | +94.8% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B5Vitamin B5 | +117.6% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more CholineCholine | +63.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 0mg | 69% |
| Manganese | 0.139mg | 0.403mg | 11% |
| Magnesium | 19mg | 51mg | 8% |
| Potassium | 350mg | 88mg | 8% |
| Vitamin B6 | 0.15mg | 0.077mg | 6% |
| Zinc | 0.03mg | 0.61mg | 5% |
| Carbs | 6.2g | 19.94g | 5% |
| Iron | 0.4mg | 0.8mg | 5% |
| Fiber | 3.6g | 2.7g | 4% |
| Vitamin B5 | 0.165mg | 0.359mg | 4% |
| Protein | 1.7g | 3.38g | 3% |
| Selenium | 0.7µg | 2.2µg | 3% |
| Vitamin E | 0.48mg | 0.09mg | 3% |
| Calories | 27kcal | 92kcal | 3% |
| Vitamin B3 | 0.4mg | 0.94mg | 3% |
| Phosphorus | 46mg | 70mg | 3% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Copper | 0.129mg | 0.146mg | 2% |
| Calcium | 24mg | 7mg | 2% |
| Folate | 16µg | 14µg | 1% |
| Choline | 12.3mg | 20.1mg | 1% |
| Saturated fat | 0.013g | 0.134g | 1% |
| Polyunsaturated fat | 0.048g | 0.188g | 1% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Vitamin B2 | 0.02mg | 0.039mg | 1% |
| Sodium | 20mg | 4mg | 1% |
| Fats | 0.1g | 0.62g | 1% |
| Net carbs | 2.6g | 17.24g | N/A |
| Sugar | 2.6g | 0.9g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Monounsaturated fat | 0.007g | 0.188g | 0% |
| Tryptophan | 0.01mg | 0.049mg | 0% |
| Threonine | 0.049mg | 0.129mg | 0% |
| Isoleucine | 0.078mg | 0.127mg | 0% |
| Leucine | 0.067mg | 0.212mg | 0% |
| Lysine | 0.056mg | 0.172mg | 0% |
| Methionine | 0.013mg | 0.044mg | 0% |
| Phenylalanine | 0.039mg | 0.133mg | 0% |
| Valine | 0.05mg | 0.173mg | 0% |
| Histidine | 0.019mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +20.3% |
| Contains more OtherOther | +132.6% |
| Contains more ProteinProtein | +98.8% |
| Contains more FatsFats | +520% |
| Contains more CarbsCarbs | +221.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +2585.7% |
| Contains more Poly. FatPolyunsaturated fat | +291.7% |
