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Kohlrabi vs. Cheesecake — In-Depth Nutrition Comparison

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How are kohlrabi and cheesecake different?

  • Kohlrabi is richer in vitamin C, fiber, and copper, while cheesecake is higher in vitamin B2, vitamin A, selenium, and vitamin B5.
  • Kohlrabi covers your daily need for vitamin C, 68% more than cheesecake.
  • Kohlrabi contains 9 times more fiber than cheesecake. Kohlrabi contains 3.6g of fiber, while cheesecake contains 0.4g.
  • Kohlrabi is lower in sodium.
  • Cheesecake has a higher glycemic index (50) than kohlrabi (20).

Kohlrabi, raw and Cheesecake commercially prepared types were used in this article.

Infographic

Kohlrabi vs Cheesecake infographic
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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.
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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +288.9%
Contains more CopperCopper +545%
Contains less SodiumSodium -95.4%
Contains more CalciumCalcium +112.5%
Contains more IronIron +57.5%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +102.2%
Contains more SeleniumSelenium +642.9%
~equal in Manganese ~0.14mg

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +15400%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B6Vitamin B6 +188.5%
Contains more Vitamin AVitamin A +7850%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B5Vitamin B5 +246.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +12.5%
Contains more CholineCholine +273.2%

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more WaterWater +99.6%
Contains more ProteinProtein +223.5%
Contains more FatsFats +22400%
Contains more CarbsCarbs +311.3%
~equal in Other ~0.9g

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +123242.9%
Contains more Poly. FatPolyunsaturated fat +3237.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Cheesecake DV% diff.
Vitamin C 62mg 0.4mg 68%
Saturated fat 0.013g 9.921g 45%
Fats 0.1g 22.5g 34%
Monounsaturated fat 0.007g 8.634g 22%
Sodium 20mg 438mg 18%
Cholesterol 0mg 55mg 18%
Vitamin A 2µg 159µg 17%
Calories 27kcal 321kcal 15%
Vitamin B2 0.02mg 0.193mg 13%
Fiber 3.6g 0.4g 13%
Copper 0.129mg 0.02mg 12%
Polyunsaturated fat 0.048g 1.602g 10%
Vitamin B6 0.15mg 0.052mg 8%
Vitamin B5 0.165mg 0.571mg 8%
Protein 1.7g 5.5g 8%
Selenium 0.7µg 5.2µg 8%
Potassium 350mg 90mg 8%
Phosphorus 46mg 93mg 7%
Vitamin B12 0µg 0.17µg 7%
Carbs 6.2g 25.5g 6%
Choline 12.3mg 45.9mg 6%
Vitamin K 0.1µg 4.4µg 4%
Zinc 0.03mg 0.51mg 4%
Vitamin D 0µg 0.5µg 3%
Iron 0.4mg 0.63mg 3%
Calcium 24mg 51mg 3%
Vitamin D 0IU 18IU 2%
Vitamin B1 0.05mg 0.028mg 2%
Magnesium 19mg 11mg 2%
Folate 16µg 18µg 1%
Vitamin B3 0.4mg 0.195mg 1%
Vitamin E 0.48mg 0.56mg 1%
Net carbs 2.6g 25.1g N/A
Sugar 2.6g 21.8g N/A
Manganese 0.139mg 0.14mg 0%
Tryptophan 0.01mg 0.064mg 0%
Threonine 0.049mg 0.222mg 0%
Isoleucine 0.078mg 0.281mg 0%
Leucine 0.067mg 0.464mg 0%
Lysine 0.056mg 0.372mg 0%
Methionine 0.013mg 0.136mg 0%
Phenylalanine 0.039mg 0.258mg 0%
Valine 0.05mg 0.314mg 0%
Histidine 0.019mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

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

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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
23%
Kohlrabi
19%
Cheesecake
Minerals Daily Need Coverage Score
15%
Kohlrabi
22%
Cheesecake

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 55mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 19.2g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 9.908g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 30)
Which food is cheaper?
Cheesecake
Cheesecake is cheaper (difference - $0.6)
Which food is richer in minerals?
Cheesecake
Cheesecake is relatively richer in minerals
Which food is richer in vitamins?
Cheesecake
Cheesecake is relatively richer in vitamins

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.