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Kohlrabi vs. Chicken soup — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and chicken soup

  • Kohlrabi has more vitamin C, fiber, copper, potassium, and vitamin B6, while chicken soup has more vitamin B3.
  • Kohlrabi covers your daily need for vitamin C, 69% more than chicken soup.
  • The amount of sodium in kohlrabi is lower.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of chicken soup is 52.

These are the specific foods used in this comparison Kohlrabi, raw and Soup, stock, chicken, home-prepared.

Infographic

Kohlrabi vs Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +90.5%
Contains more CopperCopper +138.9%
Contains more PhosphorusPhosphorus +70.4%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +366.7%
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.
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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +30900%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more FolateFolate +220%
Contains more CholineCholine +33.7%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more CarbsCarbs +75.6%
Contains more OtherOther +66.7%
Contains more ProteinProtein +48.2%
Contains more FatsFats +1100%
~equal in Water ~92.15g

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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +8214.3%
Contains more Poly. FatPolyunsaturated fat +343.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Chicken soup DV% diff.
Vitamin C 62mg 0.2mg 69%
Fiber 3.6g 0g 14%
Copper 0.129mg 0.054mg 8%
Vitamin B6 0.15mg 0.061mg 7%
Vitamin B3 0.4mg 1.584mg 7%
Potassium 350mg 105mg 7%
Manganese 0.139mg 6%
Vitamin B2 0.02mg 0.085mg 5%
Sodium 20mg 143mg 5%
Magnesium 19mg 4mg 4%
Phosphorus 46mg 27mg 3%
Vitamin B5 0.165mg 3%
Vitamin E 0.48mg 0.03mg 3%
Selenium 0.7µg 2.2µg 3%
Folate 16µg 5µg 3%
Iron 0.4mg 0.21mg 2%
Calcium 24mg 3mg 2%
Protein 1.7g 2.52g 2%
Fats 0.1g 1.2g 2%
Zinc 0.03mg 0.14mg 1%
Monounsaturated fat 0.007g 0.582g 1%
Saturated fat 0.013g 0.321g 1%
Vitamin B1 0.05mg 0.035mg 1%
Cholesterol 0mg 3mg 1%
Carbs 6.2g 3.53g 1%
Polyunsaturated fat 0.048g 0.213g 1%
Choline 12.3mg 9.2mg 1%
Calories 27kcal 36kcal 0%
Net carbs 2.6g 3.53g N/A
Sugar 2.6g 1.58g N/A
Vitamin A 2µg 1µg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Chicken soup
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
6%
Chicken soup
Minerals Daily Need Coverage Score
15%
Kohlrabi
8%
Chicken soup

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.308g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Chicken soup
Chicken soup is lower in Sugar (difference - 1.02g)
Which food is cheaper?
Chicken soup
Chicken soup is cheaper (difference - $0.6)

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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.