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  6. Kohlrabi vs. Port Salut

Kohlrabi vs. Port Salut — In-Depth Nutrition Comparison

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A recap on differences between kohlrabi and port Salut

  • Kohlrabi has more vitamin C; however, port Salut is higher in calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin A.
  • Port Salut covers your daily saturated fat needs 83% more than kohlrabi.
  • Kohlrabi has less sodium.

Food varieties used in this article are Kohlrabi, raw and Cheese, port de salut.

Infographic

Kohlrabi vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +157.4%
Contains more CopperCopper +486.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1163.6%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +2608.3%
Contains more ZincZinc +8566.7%
Contains more PhosphorusPhosphorus +682.6%
Contains more SeleniumSelenium +1971.4%
~equal in Iron ~0.43mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +183%
Contains more Vitamin AVitamin A +15650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1100%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +12.5%
Contains more CholineCholine +25.2%

All nutrients comparison - raw data values

Nutrient Kohlrabi Port Salut DV% diff.
Saturated fat 0.013g 16.691g 76%
Vitamin C 62mg 0mg 69%
Vitamin B12 0µg 1.5µg 63%
Calcium 24mg 650mg 63%
Phosphorus 46mg 360mg 45%
Protein 1.7g 23.78g 44%
Fats 0.1g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 2µg 315µg 35%
Selenium 0.7µg 14.5µg 25%
Zinc 0.03mg 2.6mg 23%
Monounsaturated fat 0.007g 9.338g 23%
Sodium 20mg 534mg 22%
Vitamin B2 0.02mg 0.24mg 17%
Calories 27kcal 352kcal 16%
Fiber 3.6g 0g 14%
Copper 0.129mg 0.022mg 12%
Vitamin B6 0.15mg 0.053mg 7%
Manganese 0.139mg 0.011mg 6%
Potassium 350mg 136mg 6%
Polyunsaturated fat 0.048g 0.729g 5%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.05mg 0.014mg 3%
Vitamin D 0IU 21IU 3%
Carbs 6.2g 0.57g 2%
Vitamin K 0.1µg 2.4µg 2%
Vitamin B3 0.4mg 0.06mg 2%
Vitamin E 0.48mg 0.24mg 2%
Vitamin B5 0.165mg 0.21mg 1%
Magnesium 19mg 24mg 1%
Folate 16µg 18µg 1%
Choline 12.3mg 15.4mg 1%
Net carbs 2.6g 0.57g N/A
Iron 0.4mg 0.43mg 0%
Sugar 2.6g 0.57g N/A
Tryptophan 0.01mg 0.343mg 0%
Threonine 0.049mg 0.876mg 0%
Isoleucine 0.078mg 1.446mg 0%
Leucine 0.067mg 2.482mg 0%
Lysine 0.056mg 1.987mg 0%
Methionine 0.013mg 0.734mg 0%
Phenylalanine 0.039mg 1.323mg 0%
Valine 0.05mg 1.707mg 0%
Histidine 0.019mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +987.7%
Contains more WaterWater +100.2%
Contains more ProteinProtein +1298.8%
Contains more FatsFats +28100%
Contains more OtherOther +100%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +133300%
Contains more Poly. FatPolyunsaturated fat +1418.8%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.