Kohlrabi vs. Dates — In-Depth Nutrition Comparison
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How are kohlrabi and dates different?
- Kohlrabi is richer in vitamin C, while dates are higher in fiber, potassium, copper, vitamin B5, iron, magnesium, vitamin B3, and manganese.
- Kohlrabi covers your daily need for vitamin C, 68% more than dates.
- Kohlrabi is lower in sugar.
- Dates have a higher glycemic index (42) than kohlrabi (20).
Kohlrabi, raw and Dates, deglet noor types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +126.3% |
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +87.4% |
| Contains more IronIron | +155% |
| Contains more CopperCopper | +59.7% |
| Contains more ZincZinc | +866.7% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +88.5% |
| Contains more SeleniumSelenium | +328.6% |
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.
| Contains more Vitamin CVitamin C | +15400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +860% |
| Contains more CholineCholine | +95.2% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +257% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 0.4mg | 68% |
| Fructose | 19.56g | 24% | |
| Carbs | 6.2g | 75.03g | 23% |
| Fiber | 3.6g | 8g | 18% |
| Calories | 27kcal | 282kcal | 13% |
| Potassium | 350mg | 656mg | 9% |
| Copper | 0.129mg | 0.206mg | 9% |
| Vitamin B5 | 0.165mg | 0.589mg | 8% |
| Iron | 0.4mg | 1.02mg | 8% |
| Magnesium | 19mg | 43mg | 6% |
| Vitamin B3 | 0.4mg | 1.274mg | 5% |
| Manganese | 0.139mg | 0.262mg | 5% |
| Vitamin B2 | 0.02mg | 0.066mg | 4% |
| Selenium | 0.7µg | 3µg | 4% |
| Vitamin E | 0.48mg | 0.05mg | 3% |
| Protein | 1.7g | 2.45g | 2% |
| Calcium | 24mg | 39mg | 2% |
| Zinc | 0.03mg | 0.29mg | 2% |
| Phosphorus | 46mg | 62mg | 2% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Sodium | 20mg | 2mg | 1% |
| Folate | 16µg | 19µg | 1% |
| Choline | 12.3mg | 6.3mg | 1% |
| Vitamin B6 | 0.15mg | 0.165mg | 1% |
| Fats | 0.1g | 0.39g | 0% |
| Net carbs | 2.6g | 67.03g | N/A |
| Sugar | 2.6g | 63.35g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B1 | 0.05mg | 0.052mg | 0% |
| Saturated fat | 0.013g | 0.032g | 0% |
| Monounsaturated fat | 0.007g | 0.036g | 0% |
| Polyunsaturated fat | 0.048g | 0.019g | 0% |
| Tryptophan | 0.01mg | 0.012mg | 0% |
| Threonine | 0.049mg | 0.043mg | 0% |
| Isoleucine | 0.078mg | 0.049mg | 0% |
| Leucine | 0.067mg | 0.084mg | 0% |
| Lysine | 0.056mg | 0.066mg | 0% |
| Methionine | 0.013mg | 0.022mg | 0% |
| Phenylalanine | 0.039mg | 0.05mg | 0% |
| Valine | 0.05mg | 0.071mg | 0% |
| Histidine | 0.019mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +343.3% |
| Contains more ProteinProtein | +44.1% |
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +1110.2% |
| Contains more OtherOther | +60% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Poly. FatPolyunsaturated fat | +152.6% |
| Contains more Mono. FatMonounsaturated fat | +414.3% |
