Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Garden cress

Kohlrabi vs. Garden cress — In-Depth Nutrition Comparison

Compare

The main differences between kohlrabi and garden cress

  • Kohlrabi has more fiber; however, garden cress has more vitamin K, vitamin A, vitamin B2, manganese, folate, iron, vitamin C, potassium, and vitamin B6.
  • Daily need coverage for vitamin K for garden cress is 451% higher.
  • Garden cress has 3 times less fiber than kohlrabi. Kohlrabi has 3.6g of fiber, while garden cress has 1.1g.

Food types used in this article are Kohlrabi, raw and Cress, garden, raw.

Infographic

Kohlrabi vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +73.1%
Contains more IronIron +225%
Contains more CopperCopper +31.8%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +297.8%
Contains more SeleniumSelenium +28.6%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +11.3%
Contains more Vitamin AVitamin A +17200%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +64.7%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +400%
Contains more CholineCholine +58.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin A 2µg 346µg 38%
Vitamin B2 0.02mg 0.26mg 18%
Manganese 0.139mg 0.553mg 18%
Folate 16µg 80µg 16%
Iron 0.4mg 1.3mg 11%
Fiber 3.6g 1.1g 10%
Vitamin C 62mg 69mg 8%
Potassium 350mg 606mg 8%
Vitamin B6 0.15mg 0.247mg 7%
Calcium 24mg 81mg 6%
Copper 0.129mg 0.17mg 5%
Magnesium 19mg 38mg 5%
Vitamin B3 0.4mg 1mg 4%
Phosphorus 46mg 76mg 4%
Vitamin B1 0.05mg 0.08mg 3%
Zinc 0.03mg 0.23mg 2%
Protein 1.7g 2.6g 2%
Vitamin B5 0.165mg 0.242mg 2%
Vitamin E 0.48mg 0.7mg 1%
Choline 12.3mg 19.5mg 1%
Monounsaturated fat 0.007g 0.239g 1%
Polyunsaturated fat 0.048g 0.228g 1%
Fats 0.1g 0.7g 1%
Calories 27kcal 32kcal 0%
Carbs 6.2g 5.5g 0%
Net carbs 2.6g 4.4g N/A
Sugar 2.6g 4.4g N/A
Sodium 20mg 14mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.013g 0.023g 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%

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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +12.7%
Contains more ProteinProtein +52.9%
Contains more FatsFats +600%
Contains more OtherOther +80%
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +3314.3%
Contains more Poly. FatPolyunsaturated fat +375%

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.