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  6. Kohlrabi vs. Grape leaves

Kohlrabi vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between kohlrabi and grape leaves

  • Kohlrabi has more vitamin C; however, grape leaves are higher in vitamin A, manganese, vitamin K, calcium, copper, fiber, iron, vitamin B2, and vitamin B6.
  • Grape leaves cover your daily vitamin A needs 550% more than kohlrabi.
  • Grape leaves contain 6 times less vitamin C than kohlrabi. Kohlrabi contains 62mg of vitamin C, while grape leaves contain 11.1mg.

Food varieties used in this article are Kohlrabi, raw and Grape leaves, raw.

Infographic

Kohlrabi vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +28.7%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1412.5%
Contains more IronIron +557.5%
Contains more CopperCopper +221.7%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +1954%
Contains more SeleniumSelenium +28.6%

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 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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +458.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin AVitamin A +68700%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +1670%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +418.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Kohlrabi Grape leaves DV% diff.
Vitamin A 2µg 1376µg 153%
Manganese 0.139mg 2.855mg 118%
Vitamin K 0.1µg 108.6µg 90%
Vitamin C 62mg 11.1mg 57%
Calcium 24mg 363mg 34%
Copper 0.129mg 0.415mg 32%
Fiber 3.6g 11g 30%
Iron 0.4mg 2.63mg 28%
Vitamin B2 0.02mg 0.354mg 26%
Vitamin B6 0.15mg 0.4mg 19%
Magnesium 19mg 95mg 18%
Folate 16µg 83µg 17%
Vitamin B3 0.4mg 2.362mg 12%
Vitamin E 0.48mg 2mg 10%
Protein 1.7g 5.6g 8%
Polyunsaturated fat 0.048g 1.065g 7%
Zinc 0.03mg 0.67mg 6%
Phosphorus 46mg 91mg 6%
Carbs 6.2g 17.31g 4%
Fats 0.1g 2.12g 3%
Calories 27kcal 93kcal 3%
Potassium 350mg 272mg 2%
Saturated fat 0.013g 0.336g 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B5 0.165mg 0.231mg 1%
Net carbs 2.6g 6.31g N/A
Sugar 2.6g 6.3g N/A
Sodium 20mg 9mg 0%
Selenium 0.7µg 0.9µg 0%
Choline 12.3mg 12.8mg 0%
Monounsaturated fat 0.007g 0.081g 0%
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%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +24.1%
Contains more ProteinProtein +229.4%
Contains more FatsFats +2020%
Contains more CarbsCarbs +179.2%
Contains more OtherOther +65%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +1057.1%
Contains more Poly. FatPolyunsaturated fat +2118.8%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.