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  6. Kohlrabi vs. Fruit preserves

Kohlrabi vs. Fruit preserves — In-Depth Nutrition Comparison

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How are kohlrabi and fruit preserves different?

  • Kohlrabi is higher than fruit preserves in vitamin C, vitamin B6, fiber, and potassium.
  • Kohlrabi covers your daily need for vitamin C, 59% more than fruit preserves.
  • Kohlrabi contains 8 times more vitamin B6 than fruit preserves. Kohlrabi contains 0.15mg of vitamin B6, while fruit preserves contain 0.02mg.
  • Kohlrabi is lower in sugar.
  • Fruit preserves have a higher glycemic index (51) than kohlrabi (20).

Kohlrabi, raw and Jams and preserves types were used in this article.

Infographic

Kohlrabi vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +354.5%
Contains more CopperCopper +29%
Contains more PhosphorusPhosphorus +142.1%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +247.5%
Contains more IronIron +22.5%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +185.7%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +604.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B5Vitamin B5 +725%
Contains more Vitamin B6Vitamin B6 +650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
Contains more CholineCholine +20.6%
Contains more Vitamin B2Vitamin B2 +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Fruit preserves DV% diff.
Vitamin C 62mg 8.8mg 59%
Carbs 6.2g 68.86g 21%
Calories 27kcal 278kcal 13%
Vitamin B6 0.15mg 0.02mg 10%
Fiber 3.6g 1.1g 10%
Potassium 350mg 77mg 8%
Phosphorus 46mg 19mg 4%
Magnesium 19mg 4mg 4%
Vitamin B2 0.02mg 0.076mg 4%
Manganese 0.139mg 0.04mg 4%
Vitamin B5 0.165mg 0.02mg 3%
Protein 1.7g 0.37g 3%
Vitamin B1 0.05mg 0.016mg 3%
Copper 0.129mg 0.1mg 3%
Vitamin E 0.48mg 0.12mg 2%
Selenium 0.7µg 2µg 2%
Vitamin B3 0.4mg 0.036mg 2%
Folate 16µg 11µg 1%
Sodium 20mg 32mg 1%
Iron 0.4mg 0.49mg 1%
Fats 0.1g 0.07g 0%
Net carbs 2.6g 67.76g N/A
Calcium 24mg 20mg 0%
Sugar 2.6g 48.5g N/A
Zinc 0.03mg 0.06mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0µg 0%
Choline 12.3mg 10.2mg 0%
Saturated fat 0.013g 0.01g 0%
Monounsaturated fat 0.007g 0.038g 0%
Polyunsaturated fat 0.048g 0g 0%
Tryptophan 0.01mg 0.008mg 0%
Threonine 0.049mg 0.023mg 0%
Isoleucine 0.078mg 0.017mg 0%
Leucine 0.067mg 0.037mg 0%
Lysine 0.056mg 0.03mg 0%
Methionine 0.013mg 0.001mg 0%
Phenylalanine 0.039mg 0.021mg 0%
Valine 0.05mg 0.021mg 0%
Histidine 0.019mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +359.5%
Contains more FatsFats +42.9%
Contains more WaterWater +198.7%
Contains more OtherOther +334.8%
Contains more CarbsCarbs +1010.6%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +442.9%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.