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  6. Kohlrabi vs. Jícama raw

Kohlrabi vs. Jícama raw — In-Depth Nutrition Comparison

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The main differences between kohlrabi and jícama raw

  • Kohlrabi has more vitamin C, copper, vitamin B6, and potassium; however, jícama raw has more fiber.
  • Daily need coverage for vitamin C for kohlrabi is 46% higher.
  • Jícama raw has 4 times less vitamin B6 than kohlrabi. Kohlrabi has 0.15mg of vitamin B6, while jícama raw has 0.042mg.

Food types used in this article are Kohlrabi, raw and Yambean (jicama), raw.

Infographic

Kohlrabi vs Jícama raw 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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +133.3%
Contains more CopperCopper +168.8%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +131.7%
Contains more IronIron +50%
Contains more ZincZinc +433.3%
Contains less SodiumSodium -80%
~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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin CVitamin C +206.9%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +257.1%
Contains more FolateFolate +33.3%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +10.6%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Jícama raw DV% diff.
Vitamin C 62mg 20.2mg 46%
Copper 0.129mg 0.048mg 9%
Vitamin B6 0.15mg 0.042mg 8%
Potassium 350mg 150mg 6%
Fiber 3.6g 4.9g 5%
Phosphorus 46mg 18mg 4%
Vitamin B1 0.05mg 0.02mg 3%
Manganese 0.139mg 0.06mg 3%
Iron 0.4mg 0.6mg 3%
Magnesium 19mg 12mg 2%
Protein 1.7g 0.72g 2%
Folate 16µg 12µg 1%
Vitamin B5 0.165mg 0.135mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Vitamin B2 0.02mg 0.029mg 1%
Calories 27kcal 38kcal 1%
Sodium 20mg 4mg 1%
Zinc 0.03mg 0.16mg 1%
Calcium 24mg 12mg 1%
Carbs 6.2g 8.82g 1%
Fats 0.1g 0.09g 0%
Net carbs 2.6g 3.92g N/A
Sugar 2.6g 1.8g N/A
Vitamin A 2µg 1µg 0%
Vitamin E 0.48mg 0.46mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.013g 0.021g 0%
Choline 12.3mg 13.6mg 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.048g 0.043g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0.018mg 0%
Isoleucine 0.078mg 0.016mg 0%
Leucine 0.067mg 0.025mg 0%
Lysine 0.056mg 0.026mg 0%
Methionine 0.013mg 0.007mg 0%
Phenylalanine 0.039mg 0.017mg 0%
Valine 0.05mg 0.022mg 0%
Histidine 0.019mg 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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +136.1%
Contains more OtherOther +233.3%
Contains more CarbsCarbs +42.3%
~equal in Fats ~0.09g
~equal in Water ~90.07g

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% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +11.6%

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.