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  6. Kohlrabi vs. Garlic

Kohlrabi vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and garlic?

  • Kohlrabi is richer in vitamin C, yet garlic is richer in vitamin B6, manganese, selenium, copper, iron, calcium, phosphorus, vitamin B1, and zinc.
  • Garlic's daily need coverage for vitamin B6 is 83% higher.
  • Kohlrabi has 2 times more vitamin C than garlic. Kohlrabi has 62mg of vitamin C, while garlic has 31.2mg.

We used Kohlrabi, raw and Garlic, raw types in this comparison.

Infographic

Kohlrabi vs Garlic 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%
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +654.2%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +325%
Contains more CopperCopper +131.8%
Contains more ZincZinc +3766.7%
Contains more PhosphorusPhosphorus +232.6%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +1102.9%
Contains more SeleniumSelenium +1928.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin CVitamin C +98.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more FolateFolate +433.3%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +261.2%
Contains more Vitamin B6Vitamin B6 +723.3%
Contains more Vitamin KVitamin K +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Garlic DV% diff.
Vitamin B6 0.15mg 1.235mg 83%
Manganese 0.139mg 1.672mg 67%
Vitamin C 62mg 31.2mg 34%
Selenium 0.7µg 14.2µg 25%
Copper 0.129mg 0.299mg 19%
Calcium 24mg 181mg 16%
Iron 0.4mg 1.7mg 16%
Phosphorus 46mg 153mg 15%
Vitamin B1 0.05mg 0.2mg 13%
Zinc 0.03mg 1.16mg 10%
Protein 1.7g 6.36g 9%
Carbs 6.2g 33.06g 9%
Vitamin B5 0.165mg 0.596mg 9%
Vitamin B2 0.02mg 0.11mg 7%
Calories 27kcal 149kcal 6%
Fiber 3.6g 2.1g 6%
Vitamin E 0.48mg 0.08mg 3%
Folate 16µg 3µg 3%
Potassium 350mg 401mg 2%
Vitamin B3 0.4mg 0.7mg 2%
Choline 12.3mg 23.2mg 2%
Fats 0.1g 0.5g 1%
Magnesium 19mg 25mg 1%
Vitamin K 0.1µg 1.7µg 1%
Polyunsaturated fat 0.048g 0.249g 1%
Protein per 100 calories 6.3g 4.3g N/A
Calories per 10 g protein 159kcal 234kcal N/A
Weight per 100 calories 370g 67g N/A
Net carbs 2.6g 30.96g N/A
Sugar 2.6g 1g N/A
Sodium 20mg 17mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.013g 0.089g 0%
Monounsaturated fat 0.007g 0.011g 0%
Tryptophan 0.01mg 0.066mg 0%
Threonine 0.049mg 0.157mg 0%
Isoleucine 0.078mg 0.217mg 0%
Leucine 0.067mg 0.308mg 0%
Lysine 0.056mg 0.273mg 0%
Methionine 0.013mg 0.076mg 0%
Phenylalanine 0.039mg 0.183mg 0%
Valine 0.05mg 0.291mg 0%
Histidine 0.019mg 0.113mg 0%

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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +55.3%
Contains more ProteinProtein +274.1%
Contains more FatsFats +400%
Contains more CarbsCarbs +433.2%
Contains more OtherOther +50%

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +418.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.