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  6. Kohlrabi vs. Garden asparagus

Kohlrabi vs. Garden asparagus — In-Depth Nutrition Comparison

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Important differences between Kohlrabi and Garden asparagus

  • Kohlrabi has more Vitamin C, and Fiber, however, Garden asparagus is richer in Vitamin K, Iron, Vitamin B2, Folate, Vitamin B1, and Copper.
  • Kohlrabi's daily need coverage for Vitamin C is 63% more.
  • Kohlrabi contains 2 times more Potassium than Garden asparagus. Kohlrabi contains 350mg of Potassium, while Garden asparagus contains 202mg.

The food varieties used in the comparison are Kohlrabi, raw and Asparagus, raw.

Infographic

Kohlrabi vs Garden asparagus 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.
Kohlrabi
Kohlrabi
2
:
7
Garden asparagus
Garden asparagus
Contains more Magnesium +35.7%
Contains more Potassium +73.3%
Contains more Iron +435%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Zinc +1700%
Contains more Copper +46.5%
Contains more Manganese +13.7%
Contains more Selenium +228.6%
Equal in Calcium - 24
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +35.7%
Contains more Potassium +73.3%
Contains more Iron +435%
Contains more Phosphorus +13%
Contains less Sodium -90%
Contains more Zinc +1700%
Contains more Copper +46.5%
Contains more Manganese +13.7%
Contains more Selenium +228.6%
Equal in Calcium - 24

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.
Kohlrabi
Kohlrabi
2
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%
Contains more Vitamin A +2000%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +66.1%
Contains more Folate +225%
Contains more Vitamin K +41500%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +1007.1%
Contains more Vitamin B6 +64.8%
Contains more Vitamin A +2000%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +66.1%
Contains more Folate +225%
Contains more Vitamin K +41500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Garden asparagus
Garden asparagus
Contains more Carbs +59.8%
Contains more Other +72.4%
Contains more Protein +29.4%
Contains more Fats +20%
Equal in Water - 93.22
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Carbs +59.8%
Contains more Other +72.4%
Contains more Protein +29.4%
Contains more Fats +20%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Garden asparagus
Garden asparagus
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.05
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Garden asparagus Opinion
Net carbs 2.6g 1.78g Kohlrabi
Protein 1.7g 2.2g Garden asparagus
Fats 0.1g 0.12g Garden asparagus
Carbs 6.2g 3.88g Kohlrabi
Calories 27kcal 20kcal Kohlrabi
Fructose 1g Garden asparagus
Sugar 2.6g 1.88g Garden asparagus
Fiber 3.6g 2.1g Kohlrabi
Calcium 24mg 24mg
Iron 0.4mg 2.14mg Garden asparagus
Magnesium 19mg 14mg Kohlrabi
Phosphorus 46mg 52mg Garden asparagus
Potassium 350mg 202mg Kohlrabi
Sodium 20mg 2mg Garden asparagus
Zinc 0.03mg 0.54mg Garden asparagus
Copper 0.129mg 0.189mg Garden asparagus
Manganese 0.139mg 0.158mg Garden asparagus
Selenium 0.7µg 2.3µg Garden asparagus
Vitamin A 36IU 756IU Garden asparagus
Vitamin A RAE 2µg 38µg Garden asparagus
Vitamin E 0.48mg 1.13mg Garden asparagus
Vitamin C 62mg 5.6mg Kohlrabi
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.02mg 0.141mg Garden asparagus
Vitamin B3 0.4mg 0.978mg Garden asparagus
Vitamin B5 0.165mg 0.274mg Garden asparagus
Vitamin B6 0.15mg 0.091mg Kohlrabi
Folate 16µg 52µg Garden asparagus
Vitamin K 0.1µg 41.6µg Garden asparagus
Tryptophan 0.01mg 0.027mg Garden asparagus
Threonine 0.049mg 0.084mg Garden asparagus
Isoleucine 0.078mg 0.075mg Kohlrabi
Leucine 0.067mg 0.128mg Garden asparagus
Lysine 0.056mg 0.104mg Garden asparagus
Methionine 0.013mg 0.031mg Garden asparagus
Phenylalanine 0.039mg 0.075mg Garden asparagus
Valine 0.05mg 0.115mg Garden asparagus
Histidine 0.019mg 0.049mg Garden asparagus
Saturated Fat 0.013g 0.04g Kohlrabi
Monounsaturated Fat 0.007g 0g Kohlrabi
Polyunsaturated fat 0.048g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
29%
Garden asparagus
Minerals Daily Need Coverage Score
15%
Kohlrabi
25%
Garden asparagus

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $3.4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.