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  6. Kohlrabi vs. Dulce de Leche

Kohlrabi vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and dulce de Leche?

  • Kohlrabi is richer in vitamin C, fiber, and copper, yet dulce de Leche is richer in vitamin B2, calcium, phosphorus, choline, vitamin B5, and vitamin B12.
  • Kohlrabi's daily need coverage for vitamin C is 66% higher.
  • Kohlrabi contains less saturated fat.
  • Kohlrabi has a lower glycemic index than dulce de Leche.

We used Kohlrabi, raw and Dulce de Leche types in this comparison.

Infographic

Kohlrabi vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +135.3%
Contains more CopperCopper +3125%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +6850%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +945.8%
Contains more ZincZinc +2533.3%
Contains more PhosphorusPhosphorus +319.6%
Contains more SeleniumSelenium +285.7%
~equal in Potassium ~350mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +2284.6%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +837.5%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1925%
Contains more Vitamin B5Vitamin B5 +406.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +624.4%

All nutrients comparison - raw data values

Nutrient Kohlrabi Dulce de Leche DV% diff.
Vitamin C 62mg 2.6mg 66%
Vitamin B2 0.02mg 0.405mg 30%
Calcium 24mg 251mg 23%
Saturated fat 0.013g 4.534g 21%
Phosphorus 46mg 193mg 21%
Carbs 6.2g 55.35g 16%
Calories 27kcal 315kcal 14%
Copper 0.129mg 0.004mg 14%
Choline 12.3mg 89.1mg 14%
Fiber 3.6g 0g 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 0.165mg 0.835mg 13%
Fats 0.1g 7.35g 11%
Protein 1.7g 6.84g 10%
Vitamin B6 0.15mg 0.016mg 10%
Cholesterol 0mg 29mg 10%
Vitamin A 2µg 74µg 8%
Zinc 0.03mg 0.79mg 7%
Manganese 0.139mg 0.002mg 6%
Monounsaturated fat 0.007g 2.143g 5%
Sodium 20mg 129mg 5%
Selenium 0.7µg 2.7µg 4%
Vitamin B1 0.05mg 0.016mg 3%
Iron 0.4mg 0.17mg 3%
Vitamin E 0.48mg 0.2mg 2%
Polyunsaturated fat 0.048g 0.375g 2%
Vitamin D 0µg 0.2µg 1%
Folate 16µg 11µg 1%
Vitamin D 0IU 6IU 1%
Vitamin K 0.1µg 1.3µg 1%
Magnesium 19mg 22mg 1%
Vitamin B3 0.4mg 0.21mg 1%
Net carbs 2.6g 55.35g N/A
Potassium 350mg 350mg 0%
Sugar 2.6g 49.74g N/A
Trans fat 0g 0.364g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +217%
Contains more ProteinProtein +302.4%
Contains more FatsFats +7250%
Contains more CarbsCarbs +792.7%
Contains more OtherOther +75%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +30514.3%
Contains more Poly. FatPolyunsaturated fat +681.3%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.