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  6. Kohlrabi vs. Collard Greens

Kohlrabi vs. Collard Greens — In-Depth Nutrition Comparison

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Summary of differences between Kohlrabi and Collard Greens

  • Kohlrabi has more Vitamin C, Copper, and Potassium, while Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Iron, and Vitamin B2.
  • Collard Greens covers your daily need of Vitamin K 339% more than Kohlrabi.
  • Kohlrabi contains 3 times more Vitamin C than Collard Greens. While Kohlrabi contains 62mg of Vitamin C, Collard Greens contains only 18.2mg.

These are the specific foods used in this comparison Kohlrabi, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Collard Greens 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.
Kohlrabi
Kohlrabi
4
:
6
Collard Greens
Collard Greens
Contains more Phosphorus +43.8%
Contains more Potassium +199.1%
Contains more Copper +152.9%
Contains more Selenium +40%
Contains more Calcium +487.5%
Contains more Iron +182.5%
Contains more Magnesium +10.5%
Contains less Sodium -25%
Contains more Zinc +666.7%
Contains more Manganese +266.9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Phosphorus +43.8%
Contains more Potassium +199.1%
Contains more Copper +152.9%
Contains more Selenium +40%
Contains more Calcium +487.5%
Contains more Iron +182.5%
Contains more Magnesium +10.5%
Contains less Sodium -25%
Contains more Zinc +666.7%
Contains more Manganese +266.9%

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.
Kohlrabi
Kohlrabi
3
:
6
Collard Greens
Collard Greens
Contains more Vitamin C +240.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +17.2%
Contains more Vitamin A +21011.1%
Contains more Vitamin E +83.3%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +32.1%
Contains more Vitamin K +406500%
Equal in Folate - 16
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin C +240.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +17.2%
Contains more Vitamin A +21011.1%
Contains more Vitamin E +83.3%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +32.1%
Contains more Vitamin K +406500%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Collard Greens
Collard Greens
Contains more Other +35.1%
Contains more Protein +59.4%
Contains more Fats +620%
Equal in Carbs - 5.65
Equal in Water - 90.18
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Other +35.1%
Contains more Protein +59.4%
Contains more Fats +620%
Equal in Carbs - 5.65
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +260.4%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +260.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Collard Greens Opinion
Net carbs 2.6g 1.65g Kohlrabi
Protein 1.7g 2.71g Collard Greens
Fats 0.1g 0.72g Collard Greens
Carbs 6.2g 5.65g Kohlrabi
Calories 27kcal 33kcal Collard Greens
Sugar 2.6g 0.4g Collard Greens
Fiber 3.6g 4g Collard Greens
Calcium 24mg 141mg Collard Greens
Iron 0.4mg 1.13mg Collard Greens
Magnesium 19mg 21mg Collard Greens
Phosphorus 46mg 32mg Kohlrabi
Potassium 350mg 117mg Kohlrabi
Sodium 20mg 15mg Collard Greens
Zinc 0.03mg 0.23mg Collard Greens
Copper 0.129mg 0.051mg Kohlrabi
Manganese 0.139mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Kohlrabi
Vitamin A 36IU 7600IU Collard Greens
Vitamin A RAE 2µg 380µg Collard Greens
Vitamin E 0.48mg 0.88mg Collard Greens
Vitamin C 62mg 18.2mg Kohlrabi
Vitamin B1 0.05mg 0.04mg Kohlrabi
Vitamin B2 0.02mg 0.106mg Collard Greens
Vitamin B3 0.4mg 0.575mg Collard Greens
Vitamin B5 0.165mg 0.218mg Collard Greens
Vitamin B6 0.15mg 0.128mg Kohlrabi
Folate 16µg 16µg
Vitamin K 0.1µg 406.6µg Collard Greens
Tryptophan 0.01mg 0.027mg Collard Greens
Threonine 0.049mg 0.074mg Collard Greens
Isoleucine 0.078mg 0.086mg Collard Greens
Leucine 0.067mg 0.13mg Collard Greens
Lysine 0.056mg 0.101mg Collard Greens
Methionine 0.013mg 0.028mg Collard Greens
Phenylalanine 0.039mg 0.075mg Collard Greens
Valine 0.05mg 0.104mg Collard Greens
Histidine 0.019mg 0.04mg Collard Greens
Saturated Fat 0.013g 0.047g Kohlrabi
Monounsaturated Fat 0.007g 0.026g Collard Greens
Polyunsaturated fat 0.048g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
138%
Collard Greens
Minerals Daily Need Coverage Score
15%
Kohlrabi
22%
Collard Greens

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 20)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.