Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Hearts of palm

Kohlrabi vs. Hearts of palm — In-Depth Nutrition Comparison

Compare

Important differences between kohlrabi and hearts of palm

  • Kohlrabi has more vitamin C, vitamin B6, and potassium; however, hearts of palm are richer in manganese, iron, zinc, and folate.
  • Kohlrabi's daily need coverage for vitamin C is 60% more.
  • Kohlrabi contains 7 times more vitamin B6 than hearts of palm. Kohlrabi contains 0.15mg of vitamin B6, while hearts of palm contain 0.022mg.
  • Kohlrabi contains less sodium.

The food varieties used in the comparison are Kohlrabi, raw and Hearts of palm, canned.

Infographic

Kohlrabi vs Hearts of palm 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +97.7%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +141.7%
Contains more IronIron +682.5%
Contains more ZincZinc +3733.3%
Contains more PhosphorusPhosphorus +41.3%
Contains more ManganeseManganese +902.9%
~equal in Copper ~0.133mg
~equal in Selenium ~0.7µg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Contains more Vitamin CVitamin C +684.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +581.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +185%
Contains more FolateFolate +143.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Hearts of palm DV% diff.
Vitamin C 62mg 7.9mg 60%
Manganese 0.139mg 1.394mg 55%
Iron 0.4mg 3.13mg 34%
Sodium 20mg 426mg 18%
Zinc 0.03mg 1.15mg 10%
Vitamin B6 0.15mg 0.022mg 10%
Folate 16µg 39µg 6%
Magnesium 19mg 38mg 5%
Potassium 350mg 177mg 5%
Fiber 3.6g 2.4g 5%
Calcium 24mg 58mg 3%
Phosphorus 46mg 65mg 3%
Vitamin E 0.48mg 3%
Vitamin B1 0.05mg 0.011mg 3%
Vitamin B2 0.02mg 0.057mg 3%
Protein 1.7g 2.52g 2%
Choline 12.3mg 2%
Fats 0.1g 0.62g 1%
Carbs 6.2g 4.62g 1%
Vitamin B5 0.165mg 0.126mg 1%
Saturated fat 0.013g 0.13g 1%
Polyunsaturated fat 0.048g 0.202g 1%
Calories 27kcal 28kcal 0%
Net carbs 2.6g 2.22g N/A
Sugar 2.6g N/A
Copper 0.129mg 0.133mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.437mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.007g 0.103g 0%
Tryptophan 0.01mg 0.023mg 0%
Threonine 0.049mg 0.097mg 0%
Isoleucine 0.078mg 0.101mg 0%
Leucine 0.067mg 0.169mg 0%
Lysine 0.056mg 0.091mg 0%
Methionine 0.013mg 0.042mg 0%
Phenylalanine 0.039mg 0.098mg 0%
Valine 0.05mg 0.114mg 0%
Histidine 0.019mg 0.055mg 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
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +34.2%
Contains more ProteinProtein +48.2%
Contains more FatsFats +520%
Contains more OtherOther +104%
~equal in Water ~90.2g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +1371.4%
Contains more Poly. FatPolyunsaturated fat +320.8%

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Hearts of palm
Hearts of palm vs Artichoke
Artichoke
Hearts of palm
Hearts of palm vs Plum sauce
Plum sauce
Hearts of palm
Hearts of palm vs Olive
Olive

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.