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Kohlrabi vs. French fries — In-Depth Nutrition Comparison

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How are kohlrabi and french fries different?

  • Kohlrabi is higher in vitamin C; however, french fries are richer in vitamin B6, vitamin B3, phosphorus, vitamin B1, vitamin K, vitamin B5, and vitamin E.
  • Daily need coverage for vitamin C for kohlrabi is 64% higher.
  • Kohlrabi has less sodium.
  • Kohlrabi has a lower glycemic index (20) than french fries (70).

Kohlrabi, raw and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

Infographic

Kohlrabi vs French fries infographic
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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.
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +65.4%
Contains more IronIron +102.5%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +171.7%
Contains more ManganeseManganese +77.7%
Contains more SeleniumSelenium +28.6%
~equal in Copper ~0.124mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +1219.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +247.9%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +651%
Contains more Vitamin B5Vitamin B5 +251.5%
Contains more Vitamin B6Vitamin B6 +148%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +87.5%
Contains more CholineCholine +199.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +136.1%
Contains more ProteinProtein +101.8%
Contains more FatsFats +14630%
Contains more CarbsCarbs +568.4%
Contains more OtherOther +85%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +85171.4%
Contains more Poly. FatPolyunsaturated fat +11145.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi French fries
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi French fries DV% diff.
Vitamin C 62mg 4.7mg 64%
Polyunsaturated fat 0.048g 5.398g 36%
Fats 0.1g 14.73g 23%
Vitamin B6 0.15mg 0.372mg 17%
Vitamin B3 0.4mg 3.004mg 16%
Monounsaturated fat 0.007g 5.969g 15%
Calories 27kcal 312kcal 14%
Carbs 6.2g 41.44g 12%
Phosphorus 46mg 125mg 11%
Saturated fat 0.013g 2.336g 11%
Vitamin B1 0.05mg 0.17mg 10%
Vitamin K 0.1µg 11.2µg 9%
Vitamin E 0.48mg 1.67mg 8%
Sodium 20mg 210mg 8%
Vitamin B5 0.165mg 0.58mg 8%
Potassium 350mg 579mg 7%
Iron 0.4mg 0.81mg 5%
Manganese 0.139mg 0.247mg 5%
Zinc 0.03mg 0.5mg 4%
Choline 12.3mg 36.8mg 4%
Folate 16µg 30µg 4%
Magnesium 19mg 35mg 4%
Protein 1.7g 3.43g 3%
Vitamin B2 0.02mg 0.039mg 1%
Fiber 3.6g 3.8g 1%
Copper 0.129mg 0.124mg 1%
Calcium 24mg 18mg 1%
Net carbs 2.6g 37.64g N/A
Sugar 2.6g 0.3g N/A
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.9µg 0%
Trans fat 0g 0.06g 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi French fries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Kohlrabi
27%
French fries
Minerals Daily Need Coverage Score
15%
Kohlrabi
28%
French fries

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 190mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 2.323g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 2.3g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.6)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.