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Kohlrabi vs. Grapefruit — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and grapefruit

  • Kohlrabi has more vitamin C, copper, fiber, vitamin B6, potassium, and manganese, while grapefruit has more vitamin A.
  • Kohlrabi covers your daily need for vitamin C, 34% more than grapefruit.
  • Kohlrabi contains 6 times more manganese than grapefruit. While kohlrabi contains 0.139mg of manganese, grapefruit contains only 0.022mg.
  • The amount of sugar in kohlrabi is lower.

These are the specific foods used in this comparison Kohlrabi, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Kohlrabi vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +400%
Contains more CopperCopper +303.1%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +531.8%
Contains more SeleniumSelenium +600%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -100%
~equal in Calcium ~22mg

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin CVitamin C +98.7%
Contains more Vitamin EVitamin E +269.2%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B6Vitamin B6 +183%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more CholineCholine +59.7%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B5Vitamin B5 +58.8%
~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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +120.8%
Contains more OtherOther +170.3%
Contains more FatsFats +40%
Contains more CarbsCarbs +71.9%
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains more Mono. FatMonounsaturated fat +185.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Grapefruit DV% diff.
Vitamin C 62mg 31.2mg 34%
Copper 0.129mg 0.032mg 11%
Fiber 3.6g 1.6g 8%
Vitamin B6 0.15mg 0.053mg 7%
Vitamin A 2µg 58µg 6%
Potassium 350mg 135mg 6%
Manganese 0.139mg 0.022mg 5%
Iron 0.4mg 0.08mg 4%
Phosphorus 46mg 18mg 4%
Protein 1.7g 0.77g 2%
Fructose 1.77g 2%
Vitamin B5 0.165mg 0.262mg 2%
Magnesium 19mg 9mg 2%
Vitamin E 0.48mg 0.13mg 2%
Vitamin B3 0.4mg 0.204mg 1%
Vitamin B2 0.02mg 0.031mg 1%
Folate 16µg 13µg 1%
Choline 12.3mg 7.7mg 1%
Calories 27kcal 42kcal 1%
Selenium 0.7µg 0.1µg 1%
Carbs 6.2g 10.66g 1%
Sodium 20mg 0mg 1%
Vitamin B1 0.05mg 0.043mg 1%
Fats 0.1g 0.14g 0%
Net carbs 2.6g 9.06g N/A
Calcium 24mg 22mg 0%
Sugar 2.6g 6.89g N/A
Zinc 0.03mg 0.07mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.013g 0.021g 0%
Monounsaturated fat 0.007g 0.02g 0%
Polyunsaturated fat 0.048g 0.036g 0%
Tryptophan 0.01mg 0.008mg 0%
Threonine 0.049mg 0.013mg 0%
Isoleucine 0.078mg 0.008mg 0%
Leucine 0.067mg 0.015mg 0%
Lysine 0.056mg 0.019mg 0%
Methionine 0.013mg 0.007mg 0%
Phenylalanine 0.039mg 0.013mg 0%
Valine 0.05mg 0.015mg 0%
Histidine 0.019mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Grapefruit
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
15%
Grapefruit
Minerals Daily Need Coverage Score
15%
Kohlrabi
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 4.29g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 20mg)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.3)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.