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  6. Kohlrabi vs. Hash browns

Kohlrabi vs. Hash browns — In-Depth Nutrition Comparison

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What are the differences between Kohlrabi and Hash browns?

  • Kohlrabi is higher in Vitamin C, yet Hash browns are higher in Vitamin E , Vitamin B3, Vitamin K, Phosphorus, and Vitamin B1.
  • Kohlrabi's daily need coverage for Vitamin C is 63% more.
  • Kohlrabi has 5 times more Sugar than Hash browns. While Kohlrabi has 2.6g of Sugar, Hash browns have only 0.56g.

We used Kohlrabi, raw and Fast foods, potatoes, hash browns, round pieces or patty types in this article.

Infographic

Kohlrabi vs Hash browns 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.
Kohlrabi
Kohlrabi
4
:
6
Hash browns
Hash browns
Contains more Calcium +26.3%
Contains less Sodium -96.5%
Contains more Copper +29%
Contains more Selenium +75%
Contains more Iron +50%
Contains more Magnesium +10.5%
Contains more Phosphorus +113%
Contains more Zinc +1100%
Contains more Manganese +13.7%
Equal in Potassium - 355
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains more Calcium +26.3%
Contains less Sodium -96.5%
Contains more Copper +29%
Contains more Selenium +75%
Contains more Iron +50%
Contains more Magnesium +10.5%
Contains more Phosphorus +113%
Contains more Zinc +1100%
Contains more Manganese +13.7%
Equal in Potassium - 355

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
Kohlrabi
3
:
7
Hash browns
Hash browns
Contains more Vitamin A +1700%
Contains more Vitamin C +1048.1%
Contains more Folate +33.3%
Contains more Vitamin E +445.8%
Contains more Vitamin B1 +174%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +359.5%
Contains more Vitamin B5 +130.3%
Contains more Vitamin B6 +24%
Contains more Vitamin K +9800%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Contains more Vitamin A +1700%
Contains more Vitamin C +1048.1%
Contains more Folate +33.3%
Contains more Vitamin E +445.8%
Contains more Vitamin B1 +174%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +359.5%
Contains more Vitamin B5 +130.3%
Contains more Vitamin B6 +24%
Contains more Vitamin K +9800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
4
Hash browns
Hash browns
Contains more Water +84.7%
Contains more Protein +51.8%
Contains more Fats +16940%
Contains more Carbs +365.8%
Contains more Other +123%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Hash browns
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more Water +84.7%
Contains more Protein +51.8%
Contains more Fats +16940%
Contains more Carbs +365.8%
Contains more Other +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Hash browns
Hash browns
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +111714.3%
Contains more Polyunsaturated fat +11702.1%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +111714.3%
Contains more Polyunsaturated fat +11702.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Hash browns Opinion
Net carbs 2.6g 26.18g Hash browns
Protein 1.7g 2.58g Hash browns
Fats 0.1g 17.04g Hash browns
Carbs 6.2g 28.88g Hash browns
Calories 27kcal 272kcal Hash browns
Starch 25.74g Hash browns
Fructose 0.24g Hash browns
Sugar 2.6g 0.56g Hash browns
Fiber 3.6g 2.7g Kohlrabi
Calcium 24mg 19mg Kohlrabi
Iron 0.4mg 0.6mg Hash browns
Magnesium 19mg 21mg Hash browns
Phosphorus 46mg 98mg Hash browns
Potassium 350mg 355mg Hash browns
Sodium 20mg 566mg Kohlrabi
Zinc 0.03mg 0.36mg Hash browns
Copper 0.129mg 0.1mg Kohlrabi
Manganese 0.139mg 0.158mg Hash browns
Selenium 0.7µg 0.4µg Kohlrabi
Vitamin A 36IU 2IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 2.62mg Hash browns
Vitamin C 62mg 5.4mg Kohlrabi
Vitamin B1 0.05mg 0.137mg Hash browns
Vitamin B2 0.02mg 0.038mg Hash browns
Vitamin B3 0.4mg 1.838mg Hash browns
Vitamin B5 0.165mg 0.38mg Hash browns
Vitamin B6 0.15mg 0.186mg Hash browns
Folate 16µg 12µg Kohlrabi
Vitamin K 0.1µg 9.9µg Hash browns
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Trans Fat 0g 0.056g Kohlrabi
Saturated Fat 0.013g 2.54g Kohlrabi
Monounsaturated Fat 0.007g 7.827g Hash browns
Polyunsaturated fat 0.048g 5.665g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Hash browns
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
21%
Hash browns
Minerals Daily Need Coverage Score
15%
Kohlrabi
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 546mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 2.527g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 2.04g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.6)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.