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  6. Kohlrabi vs. Cheese sandwich

Kohlrabi vs. Cheese sandwich — In-Depth Nutrition Comparison

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The main differences between kohlrabi and cheese sandwich

  • Kohlrabi has more vitamin C; however, cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and calcium.
  • Daily need coverage for vitamin C for kohlrabi is 67% higher.
  • Kohlrabi is lower in sodium.
  • Cheese sandwich has a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Kohlrabi vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +14.4%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +184.2%
Contains more CalciumCalcium +750%
Contains more IronIron +555%
Contains more CopperCopper +24%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +730.4%
Contains more ManganeseManganese +679.1%
Contains more SeleniumSelenium +3371.4%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +4033.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B1Vitamin B1 +616%
Contains more Vitamin B2Vitamin B2 +2035%
Contains more Vitamin B3Vitamin B3 +696.3%
Contains more Vitamin B5Vitamin B5 +277%
Contains more Vitamin B6Vitamin B6 +74%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Cheese sandwich DV% diff.
Vitamin C 62mg 1.5mg 67%
Polyunsaturated fat 0.048g 9.166g 61%
Phosphorus 46mg 382mg 48%
Selenium 0.7µg 24.3µg 43%
Manganese 0.139mg 1.083mg 41%
Fats 0.1g 25g 38%
Sodium 20mg 839mg 36%
Vitamin B2 0.02mg 0.427mg 31%
Iron 0.4mg 2.62mg 28%
Vitamin B1 0.05mg 0.358mg 26%
Monounsaturated fat 0.007g 10.351g 26%
Calories 27kcal 497kcal 24%
Saturated fat 0.013g 4.129g 19%
Calcium 24mg 204mg 18%
Carbs 6.2g 58.2g 17%
Vitamin B3 0.4mg 3.185mg 17%
Protein 1.7g 9.8g 16%
Folate 16µg 64µg 12%
Vitamin B5 0.165mg 0.622mg 9%
Vitamin B6 0.15mg 0.261mg 9%
Zinc 0.03mg 0.87mg 8%
Magnesium 19mg 54mg 8%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.48mg 3%
Copper 0.129mg 0.16mg 3%
Choline 12.3mg 2%
Fiber 3.6g 3.1g 2%
Vitamin A 2µg 21µg 2%
Cholesterol 0mg 7mg 2%
Potassium 350mg 306mg 1%
Net carbs 2.6g 55.1g N/A
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.13mg 0%
Threonine 0.049mg 0.298mg 0%
Isoleucine 0.078mg 0.383mg 0%
Leucine 0.067mg 0.698mg 0%
Lysine 0.056mg 0.344mg 0%
Methionine 0.013mg 0.167mg 0%
Phenylalanine 0.039mg 0.472mg 0%
Valine 0.05mg 0.438mg 0%
Histidine 0.019mg 0.219mg 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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2743.8%
Contains more ProteinProtein +476.5%
Contains more FatsFats +24900%
Contains more CarbsCarbs +838.7%
Contains more OtherOther +280%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +147771.4%
Contains more Poly. FatPolyunsaturated fat +18995.8%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.