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Kohlrabi vs. Macaroon — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and macaroon

  • Kohlrabi has more vitamin C and potassium; however, macaroon is richer in copper, selenium, zinc, fiber, and iron.
  • Macaroon covers your daily saturated fat needs 100% more than kohlrabi.
  • Kohlrabi contains less sodium.
  • Macaroon has a higher glycemic index. The glycemic index of macaroon is 32, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kohlrabi, raw and Cookies, coconut macaroon.

Infographic

Kohlrabi vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +184.6%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.6%
Contains more IronIron +105%
Contains more CopperCopper +108.5%
Contains more ZincZinc +2333.3%
Contains more PhosphorusPhosphorus +47.8%
Contains more SeleniumSelenium +871.4%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +433.3%
Contains more CholineCholine +35.2%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +1000%
~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% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more WaterWater +691.3%
Contains more ProteinProtein +77.6%
Contains more FatsFats +22450%
Contains more CarbsCarbs +887.4%
Contains more OtherOther +71%

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +22900%
Contains more Poly. FatPolyunsaturated fat +1587.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Macaroon DV% diff.
Saturated fat 0.013g 20.099g 91%
Vitamin C 62mg 0mg 69%
Fats 0.1g 22.55g 35%
Calories 27kcal 460kcal 22%
Carbs 6.2g 61.22g 18%
Copper 0.129mg 0.269mg 16%
Selenium 0.7µg 6.8µg 11%
Sodium 20mg 241mg 10%
Potassium 350mg 123mg 7%
Zinc 0.03mg 0.73mg 6%
Manganese 0.139mg 6%
Fiber 3.6g 5.1g 6%
Polyunsaturated fat 0.048g 0.81g 5%
Iron 0.4mg 0.82mg 5%
Monounsaturated fat 0.007g 1.61g 4%
Vitamin B6 0.15mg 0.096mg 4%
Folate 16µg 3µg 3%
Vitamin B5 0.165mg 3%
Vitamin B2 0.02mg 0.06mg 3%
Vitamin B1 0.05mg 0.02mg 3%
Protein 1.7g 3.02g 3%
Phosphorus 46mg 68mg 3%
Calcium 24mg 5mg 2%
Vitamin E 0.48mg 0.19mg 2%
Magnesium 19mg 29mg 2%
Vitamin B3 0.4mg 0.22mg 1%
Vitamin K 0.1µg 1.1µg 1%
Choline 12.3mg 9.1mg 1%
Net carbs 2.6g 56.12g N/A
Sugar 2.6g 45.16g N/A
Vitamin A 2µg 0µg 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 Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
15%
Kohlrabi
27%
Macaroon

Comparison summary

Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 42.56g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 221mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 20.086g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.