Kohlrabi vs. Gratin — In-Depth Nutrition Comparison

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The main differences between kohlrabi and gratin

Kohlrabi has more vitamin C and fiber; however, gratin has more phosphorus, calcium, vitamin B2, and zinc.
Daily need coverage for vitamin C for kohlrabi is 58% higher.
Gratin has 2 times less fiber than kohlrabi. Kohlrabi has 3.6g of fiber, while gratin has 1.8g.
Kohlrabi is lower in sodium.

Food types used in this article are Kohlrabi, raw and Potatoes, au gratin, home-prepared from recipe using butter.

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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

Gratin

Contains less SodiumSodium

-95.4%

Contains more CalciumCalcium	+395.8%
Contains more PotassiumPotassium	+13.1%
Contains more IronIron	+60%
Contains more CopperCopper	+24%
Contains more ZincZinc	+2200%
Contains more PhosphorusPhosphorus	+145.7%
Contains more ManganeseManganese	+15.8%
Contains more SeleniumSelenium	+285.7%

~equal in Magnesium ~20mg

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

Gratin

Contains more Vitamin CVitamin C	+526.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+45.5%

Contains more Vitamin AVitamin A	+3100%
Contains more Vitamin B1Vitamin B1	+28%
Contains more Vitamin B2Vitamin B2	+480%
Contains more Vitamin B3Vitamin B3	+148.3%
Contains more Vitamin B5Vitamin B5	+134.5%
Contains more Vitamin B6Vitamin B6	+16%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	62mg	9.9mg	58%
Saturated fat	0.013g	4.733g	21%
Sodium	20mg	433mg	18%
Fats	0.1g	7.59g	12%
Calcium	24mg	119mg	10%
Phosphorus	46mg	113mg	10%
Cholesterol	0mg	23mg	8%
Protein	1.7g	5.06g	7%
Fiber	3.6g	1.8g	7%
Vitamin A	2µg	64µg	7%
Vitamin B2	0.02mg	0.116mg	7%
Zinc	0.03mg	0.69mg	6%
Calories	27kcal	132kcal	5%
Monounsaturated fat	0.007g	2.149g	5%
Selenium	0.7µg	2.7µg	4%
Vitamin B3	0.4mg	0.993mg	4%
Vitamin B5	0.165mg	0.387mg	4%
Iron	0.4mg	0.64mg	3%
Copper	0.129mg	0.16mg	3%
Vitamin E	0.48mg		3%
Carbs	6.2g	11.27g	2%
Vitamin B6	0.15mg	0.174mg	2%
Choline	12.3mg		2%
Polyunsaturated fat	0.048g	0.276g	2%
Potassium	350mg	396mg	1%
Manganese	0.139mg	0.161mg	1%
Vitamin B1	0.05mg	0.064mg	1%
Folate	16µg	11µg	1%
Protein per 100 calories	6.3g	3.8g	N/A
Calories per 10 g protein	159kcal	261kcal	N/A
Weight per 100 calories	370g	76g	N/A
Unsaturated / Saturated Fat ratio	4.2	0.51	N/A
Net carbs	2.6g	9.47g	N/A
Magnesium	19mg	20mg	0%
Sugar	2.6g		N/A
Vitamin K	0.1µg		0%
Tryptophan	0.01mg	0.07mg	0%
Threonine	0.049mg	0.192mg	0%
Isoleucine	0.078mg	0.284mg	0%
Leucine	0.067mg	0.443mg	0%
Lysine	0.056mg	0.381mg	0%
Methionine	0.013mg	0.117mg	0%
Phenylalanine	0.039mg	0.254mg	0%
Valine	0.05mg	0.325mg	0%
Histidine	0.019mg	0.151mg	0%