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  6. Kohlrabi vs. Halibut raw

Kohlrabi vs. Halibut raw — In-Depth Nutrition Comparison

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How are kohlrabi and halibut raw different?

  • Kohlrabi is higher in vitamin C, fiber, and copper; however, halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Kohlrabi has less saturated fat.
  • Halibut raw has a lower glycemic index (0) than kohlrabi (20).

Kohlrabi, raw and Fish, halibut, Greenland, raw are the varieties used in this article.

Infographic

Kohlrabi vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +30.6%
Contains more CopperCopper +330%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1058.3%
Contains more MagnesiumMagnesium +36.8%
Contains more IronIron +65%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +256.5%
Contains more SeleniumSelenium +5114.3%

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1500%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +52.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +51.5%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +402.4%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Vitamin C 62mg 0mg 69%
Selenium 0.7µg 36.5µg 65%
Vitamin B12 0µg 1µg 42%
Protein 1.7g 14.37g 25%
Fats 0.1g 13.84g 21%
Vitamin B6 0.15mg 0.42mg 21%
Monounsaturated fat 0.007g 8.378g 21%
Phosphorus 46mg 164mg 17%
Cholesterol 0mg 46mg 15%
Fiber 3.6g 0g 14%
Copper 0.129mg 0.03mg 11%
Saturated fat 0.013g 2.419g 11%
Choline 12.3mg 61.8mg 9%
Polyunsaturated fat 0.048g 1.367g 9%
Calories 27kcal 186kcal 8%
Vitamin B3 0.4mg 1.5mg 7%
Manganese 0.139mg 0.012mg 6%
Vitamin B2 0.02mg 0.08mg 5%
Folate 16µg 1µg 4%
Sodium 20mg 80mg 3%
Iron 0.4mg 0.66mg 3%
Zinc 0.03mg 0.4mg 3%
Vitamin E 0.48mg 0.73mg 2%
Potassium 350mg 268mg 2%
Calcium 24mg 3mg 2%
Vitamin B5 0.165mg 0.25mg 2%
Magnesium 19mg 26mg 2%
Carbs 6.2g 0g 2%
Vitamin B1 0.05mg 0.06mg 1%
Vitamin A 2µg 14µg 1%
Net carbs 2.6g 0g N/A
Sugar 2.6g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.01mg 0.161mg 0%
Threonine 0.049mg 0.63mg 0%
Isoleucine 0.078mg 0.662mg 0%
Leucine 0.067mg 1.168mg 0%
Lysine 0.056mg 1.32mg 0%
Methionine 0.013mg 0.425mg 0%
Phenylalanine 0.039mg 0.561mg 0%
Valine 0.05mg 0.74mg 0%
Histidine 0.019mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.5%
Contains more ProteinProtein +745.3%
Contains more FatsFats +13740%
Contains more OtherOther +52%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +119585.7%
Contains more Poly. FatPolyunsaturated fat +2747.9%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.