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Kohlrabi vs. Chicory — In-Depth Nutrition Comparison

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Important differences between kohlrabi and chicory

  • Kohlrabi has more vitamin C, copper, and vitamin B6; however, chicory is richer in folate.
  • Kohlrabi's daily need coverage for vitamin C is 66% more.
  • Kohlrabi contains 4 times more vitamin B6 than chicory. Kohlrabi contains 0.15mg of vitamin B6, while chicory contains 0.042mg.
  • Kohlrabi has a higher glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of chicory is 0.

The food varieties used in the comparison are Kohlrabi, raw and Chicory, witloof, raw.

Infographic

Kohlrabi vs Chicory 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +66.7%
Contains more CopperCopper +152.9%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +39%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +433.3%
Contains less SodiumSodium -90%

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 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Contains more Vitamin CVitamin C +2114.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +257.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +24%
Contains more Vitamin B2Vitamin B2 +35%
Contains more FolateFolate +131.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Chicory DV% diff.
Vitamin C 62mg 2.8mg 66%
Copper 0.129mg 0.051mg 9%
Vitamin B6 0.15mg 0.042mg 8%
Folate 16µg 37µg 5%
Potassium 350mg 211mg 4%
Phosphorus 46mg 26mg 3%
Vitamin E 0.48mg 3%
Fiber 3.6g 3.1g 2%
Protein 1.7g 0.9g 2%
Manganese 0.139mg 0.1mg 2%
Iron 0.4mg 0.24mg 2%
Vitamin B3 0.4mg 0.16mg 2%
Magnesium 19mg 10mg 2%
Choline 12.3mg 2%
Vitamin B2 0.02mg 0.027mg 1%
Selenium 0.7µg 0.2µg 1%
Calories 27kcal 17kcal 1%
Vitamin B1 0.05mg 0.062mg 1%
Sodium 20mg 2mg 1%
Zinc 0.03mg 0.16mg 1%
Calcium 24mg 19mg 1%
Carbs 6.2g 4g 1%
Fats 0.1g 0.1g 0%
Net carbs 2.6g 0.9g N/A
Sugar 2.6g N/A
Vitamin A 2µg 1µg 0%
Vitamin B5 0.165mg 0.145mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.024g 0%
Monounsaturated fat 0.007g 0.002g 0%
Polyunsaturated fat 0.048g 0.044g 0%
Tryptophan 0.01mg 0.016mg 0%
Threonine 0.049mg 0.025mg 0%
Isoleucine 0.078mg 0.054mg 0%
Leucine 0.067mg 0.039mg 0%
Lysine 0.056mg 0.035mg 0%
Methionine 0.013mg 0.005mg 0%
Phenylalanine 0.039mg 0.022mg 0%
Valine 0.05mg 0.041mg 0%
Histidine 0.019mg 0.015mg 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
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +88.9%
Contains more CarbsCarbs +55%
Contains more OtherOther +108.3%
~equal in Fats ~0.1g
~equal in Water ~94.52g

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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +250%
~equal in Polyunsaturated fat ~0.044g

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.