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  6. Kohlrabi vs. Custard

Kohlrabi vs. Custard — In-Depth Nutrition Comparison

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Differences between kohlrabi and custard

  • Kohlrabi is higher in vitamin C, fiber, and copper; however, custard is richer in vitamin B12, vitamin B2, phosphorus, calcium, and vitamin B5.
  • Kohlrabi's daily need coverage for vitamin C is 69% higher.
  • Kohlrabi has less saturated fat.
  • Kohlrabi has a lower glycemic index (20) than custard (35).

The food types used in this comparison are Kohlrabi, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Kohlrabi vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +69.1%
Contains more IronIron +17.6%
Contains more CopperCopper +330%
Contains less SodiumSodium -76.2%
Contains more ManganeseManganese +1885.7%
Contains more CalciumCalcium +479.2%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +182.6%
Contains more SeleniumSelenium +757.1%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +61900%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B5Vitamin B5 +323.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
~equal in Choline ~11.8mg

All nutrients comparison - raw data values

Nutrient Kohlrabi Custard DV% diff.
Vitamin C 62mg 0.1mg 69%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Vitamin B2 0.02mg 0.22mg 15%
Fiber 3.6g 0g 14%
Calcium 24mg 139mg 12%
Phosphorus 46mg 130mg 12%
Vitamin B5 0.165mg 0.699mg 11%
Copper 0.129mg 0.03mg 11%
Selenium 0.7µg 6µg 10%
Saturated fat 0.013g 2.032g 9%
Vitamin B6 0.15mg 0.064mg 7%
Vitamin A 2µg 52µg 6%
Vitamin D 0IU 47IU 6%
Manganese 0.139mg 0.007mg 6%
Fats 0.1g 4g 6%
Vitamin D 0µg 1.2µg 6%
Protein 1.7g 3.99g 5%
Calories 27kcal 122kcal 5%
Zinc 0.03mg 0.51mg 4%
Potassium 350mg 207mg 4%
Carbs 6.2g 17.6g 4%
Vitamin E 0.48mg 0.06mg 3%
Sodium 20mg 84mg 3%
Monounsaturated fat 0.007g 1.127g 3%
Polyunsaturated fat 0.048g 0.312g 2%
Vitamin B3 0.4mg 0.132mg 2%
Folate 16µg 9µg 2%
Vitamin B1 0.05mg 0.061mg 1%
Iron 0.4mg 0.34mg 1%
Magnesium 19mg 16mg 1%
Net carbs 2.6g 17.6g N/A
Sugar 2.6g 4.82g N/A
Vitamin K 0.1µg 0.2µg 0%
Choline 12.3mg 11.8mg 0%
Tryptophan 0.01mg 0.082mg 0%
Threonine 0.049mg 0.192mg 0%
Isoleucine 0.078mg 0.207mg 0%
Leucine 0.067mg 0.337mg 0%
Lysine 0.056mg 0.214mg 0%
Methionine 0.013mg 0.091mg 0%
Phenylalanine 0.039mg 0.173mg 0%
Valine 0.05mg 0.233mg 0%
Histidine 0.019mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A

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% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more WaterWater +23.9%
Contains more ProteinProtein +134.7%
Contains more FatsFats +3900%
Contains more CarbsCarbs +183.9%
~equal in Other ~0.96g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +16000%
Contains more Poly. FatPolyunsaturated fat +550%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.