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Kohlrabi vs. Hamburger — In-Depth Nutrition Comparison

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Differences between kohlrabi and hamburgers

  • Kohlrabi is higher in vitamin C; however, hamburgers are richer in vitamin B12, vitamin B3, iron, zinc, vitamin B2, and vitamin B1.
  • Kohlrabi's daily need coverage for vitamin C is 69% higher.
  • Kohlrabi has less sodium.
  • Kohlrabi has a lower glycemic index (20) than hamburgers (66).

The food types used in this comparison are Kohlrabi, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Kohlrabi vs Hamburger infographic
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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.
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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more PotassiumPotassium +54.9%
Contains more CopperCopper +41.8%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +325%
Contains more IronIron +620%
Contains more ZincZinc +9466.7%
Contains more PhosphorusPhosphorus +195.7%
Contains more ManganeseManganese +56.1%
~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.
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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +334%
Contains more Vitamin B2Vitamin B2 +1150%
Contains more Vitamin B3Vitamin B3 +1241.3%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +113.3%
Contains more ProteinProtein +904.7%
Contains more FatsFats +14260%
Contains more CarbsCarbs +288.7%
Contains more OtherOther +79%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +78400%
Contains more Poly. FatPolyunsaturated fat +691.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Hamburger DV% diff.
Vitamin C 62mg 0mg 69%
Vitamin B12 0µg 1.44µg 60%
Vitamin B3 0.4mg 5.365mg 31%
Protein 1.7g 17.08g 31%
Iron 0.4mg 2.88mg 31%
Zinc 0.03mg 2.87mg 26%
Saturated fat 0.013g 5.096g 23%
Fats 0.1g 14.36g 22%
Vitamin B2 0.02mg 0.25mg 18%
Sodium 20mg 414mg 17%
Cholesterol 0mg 47mg 16%
Monounsaturated fat 0.007g 5.495g 14%
Vitamin B1 0.05mg 0.217mg 14%
Phosphorus 46mg 136mg 13%
Calories 27kcal 295kcal 13%
Fiber 3.6g 0.9g 11%
Folate 16µg 56µg 10%
Calcium 24mg 102mg 8%
Carbs 6.2g 24.1g 6%
Copper 0.129mg 0.091mg 4%
Vitamin B6 0.15mg 0.203mg 4%
Potassium 350mg 226mg 4%
Vitamin B5 0.165mg 0.31mg 3%
Fructose 2.03g 3%
Manganese 0.139mg 0.217mg 3%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Polyunsaturated fat 0.048g 0.38g 2%
Selenium 0.7µg 1%
Net carbs 2.6g 23.2g N/A
Magnesium 19mg 20mg 0%
Sugar 2.6g 4.15g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.814g N/A
Tryptophan 0.01mg 0.206mg 0%
Threonine 0.049mg 0.666mg 0%
Isoleucine 0.078mg 0.716mg 0%
Leucine 0.067mg 1.319mg 0%
Lysine 0.056mg 1.226mg 0%
Methionine 0.013mg 0.37mg 0%
Phenylalanine 0.039mg 0.677mg 0%
Valine 0.05mg 0.823mg 0%
Histidine 0.019mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
15%
Kohlrabi
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 5.083g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 46)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $0.6)
Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.