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  6. Kohlrabi vs. Heart of palm

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

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Summary of differences between kohlrabi and heart of palm

  • Kohlrabi has more vitamin C and fiber, while heart of palm has more copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Kohlrabi covers your daily need for vitamin C, 60% more than heart of palm.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Kohlrabi, raw and Hearts of palm, raw.

Infographic

Kohlrabi vs Heart 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +416%
Contains more IronIron +322.5%
Contains more CopperCopper +399.2%
Contains more ZincZinc +12333.3%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -30%
~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 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +675%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +440%
Contains more FolateFolate +50%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Heart of palm DV% diff.
Vitamin C 62mg 8mg 60%
Copper 0.129mg 0.644mg 57%
Vitamin B6 0.15mg 0.81mg 51%
Potassium 350mg 1806mg 43%
Zinc 0.03mg 3.73mg 34%
Iron 0.4mg 1.69mg 16%
Phosphorus 46mg 140mg 13%
Vitamin B2 0.02mg 0.18mg 12%
Fiber 3.6g 1.5g 8%
Carbs 6.2g 25.61g 6%
Manganese 0.139mg 6%
Calories 27kcal 115kcal 4%
Vitamin B3 0.4mg 0.9mg 3%
Vitamin B5 0.165mg 3%
Magnesium 19mg 10mg 2%
Folate 16µg 24µg 2%
Protein 1.7g 2.7g 2%
Choline 12.3mg 0mg 2%
Calcium 24mg 18mg 1%
Fats 0.1g 0.2g 0%
Net carbs 2.6g 24.11g N/A
Sugar 2.6g 17.16g N/A
Sodium 20mg 14mg 0%
Vitamin A 2µg 3µg 0%
Vitamin E 0.48mg 0.5mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.013g 0.046g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.048g 0.089g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +30.9%
Contains more ProteinProtein +58.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +313.1%
Contains more OtherOther +99%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -71.7%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +85.4%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.