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  6. Kohlrabi vs. Cranberries

Kohlrabi vs. Cranberries — In-Depth Nutrition Comparison

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How are kohlrabi and cranberries different?

  • Kohlrabi is higher in vitamin C, copper, potassium, vitamin B6, and phosphorus; however, cranberries are richer in vitamin E and manganese.
  • Daily need coverage for vitamin C for kohlrabi is 53% higher.
  • Kohlrabi contains 16 times more folate than cranberries. While kohlrabi contains 16µg of folate, cranberries contain only 1µg.
  • Kohlrabi has a lower glycemic index (20) than cranberries (45).

Kohlrabi, raw and Cranberries, raw are the varieties used in this article.

Infographic

Kohlrabi vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +337.5%
Contains more IronIron +73.9%
Contains more CopperCopper +130.4%
Contains more PhosphorusPhosphorus +318.2%
Contains more SeleniumSelenium +600%
Contains more ZincZinc +200%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +92.1%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +342.9%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B6Vitamin B6 +163.2%
Contains more FolateFolate +1500%
Contains more CholineCholine +123.6%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin KVitamin K +4900%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Cranberries DV% diff.
Vitamin C 62mg 14mg 53%
Copper 0.129mg 0.056mg 8%
Potassium 350mg 80mg 8%
Vitamin B6 0.15mg 0.057mg 7%
Vitamin E 0.48mg 1.32mg 6%
Manganese 0.139mg 0.267mg 6%
Phosphorus 46mg 11mg 5%
Vitamin K 0.1µg 5µg 4%
Folate 16µg 1µg 4%
Vitamin B5 0.165mg 0.295mg 3%
Vitamin B1 0.05mg 0.012mg 3%
Magnesium 19mg 6mg 3%
Calcium 24mg 8mg 2%
Carbs 6.2g 11.97g 2%
Vitamin B3 0.4mg 0.101mg 2%
Protein 1.7g 0.46g 2%
Iron 0.4mg 0.23mg 2%
Choline 12.3mg 5.5mg 1%
Calories 27kcal 46kcal 1%
Selenium 0.7µg 0.1µg 1%
Zinc 0.03mg 0.09mg 1%
Fructose 0.67g 1%
Sodium 20mg 2mg 1%
Fats 0.1g 0.13g 0%
Net carbs 2.6g 8.37g N/A
Sugar 2.6g 4.27g N/A
Fiber 3.6g 3.6g 0%
Vitamin A 2µg 3µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Saturated fat 0.013g 0.008g 0%
Monounsaturated fat 0.007g 0.018g 0%
Polyunsaturated fat 0.048g 0.055g 0%
Tryptophan 0.01mg 0.003mg 0%
Threonine 0.049mg 0.028mg 0%
Isoleucine 0.078mg 0.033mg 0%
Leucine 0.067mg 0.053mg 0%
Lysine 0.056mg 0.039mg 0%
Methionine 0.013mg 0.003mg 0%
Phenylalanine 0.039mg 0.036mg 0%
Valine 0.05mg 0.045mg 0%
Histidine 0.019mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +269.6%
Contains more OtherOther +733.3%
Contains more FatsFats +30%
Contains more CarbsCarbs +93.1%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +157.1%
Contains more Poly. FatPolyunsaturated fat +14.6%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.