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  6. Kohlrabi vs. Grapefruit

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

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%

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%

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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. 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.