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  6. Kohlrabi vs. Kung Pao chicken

Kohlrabi vs. Kung Pao chicken — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and kung Pao chicken

  • Kohlrabi has more vitamin C and fiber; however, kung Pao chicken is richer in vitamin A, vitamin B3, selenium, vitamin K, vitamin B6, and phosphorus.
  • Kohlrabi covers your daily vitamin C needs 61% more than kung Pao chicken.
  • Kung Pao chicken has 2 times less fiber than kohlrabi. Kohlrabi has 3.6g of fiber, while kung Pao chicken has 1.5g.
  • Kohlrabi contains less sodium.
  • Kung Pao chicken has a higher glycemic index. The glycemic index of kung Pao chicken is 55, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kohlrabi, raw and Restaurant, Chinese, kung pao chicken.

Infographic

Kohlrabi vs Kung Pao chicken 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 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +60.6%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +26.3%
Contains more IronIron +90%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +104.3%
Contains more ManganeseManganese +84.2%
Contains more SeleniumSelenium +1057.1%

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin CVitamin C +773.2%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +589.3%
Contains more Vitamin B5Vitamin B5 +203%
Contains more Vitamin B6Vitamin B6 +62%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13500%
Contains more CholineCholine +204.1%
~equal in Vitamin D ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Kung Pao chicken DV% diff.
Vitamin C 62mg 7.1mg 61%
Polyunsaturated fat 0.048g 3.02g 20%
Sodium 20mg 402mg 17%
Protein 1.7g 9.76g 16%
Vitamin B3 0.4mg 2.757mg 15%
Selenium 0.7µg 8.1µg 13%
Fats 0.1g 6.98g 11%
Vitamin K 0.1µg 13.6µg 11%
Cholesterol 0mg 26mg 9%
Fiber 3.6g 1.5g 8%
Vitamin B5 0.165mg 0.5mg 7%
Vitamin A 2µg 65µg 7%
Phosphorus 46mg 94mg 7%
Vitamin B6 0.15mg 0.243mg 7%
Zinc 0.03mg 0.74mg 6%
Copper 0.129mg 0.073mg 6%
Saturated fat 0.013g 1.352g 6%
Choline 12.3mg 37.4mg 5%
Monounsaturated fat 0.007g 2.173g 5%
Vitamin B12 0µg 0.11µg 5%
Calories 27kcal 129kcal 5%
Manganese 0.139mg 0.256mg 5%
Iron 0.4mg 0.76mg 5%
Vitamin E 0.48mg 1.02mg 4%
Potassium 350mg 218mg 4%
Vitamin B2 0.02mg 0.055mg 3%
Vitamin B1 0.05mg 0.032mg 2%
Starch 2.53g 1%
Fructose 0.54g 1%
Magnesium 19mg 24mg 1%
Carbs 6.2g 6.87g 0%
Net carbs 2.6g 5.37g N/A
Calcium 24mg 20mg 0%
Sugar 2.6g 3.03g N/A
Trans fat 0g 0.034g N/A
Folate 16µg 16µg 0%
Tryptophan 0.01mg 0.118mg 0%
Threonine 0.049mg 0.407mg 0%
Isoleucine 0.078mg 0.431mg 0%
Leucine 0.067mg 0.775mg 0%
Lysine 0.056mg 0.449mg 0%
Methionine 0.013mg 0.24mg 0%
Phenylalanine 0.039mg 0.402mg 0%
Valine 0.05mg 0.47mg 0%
Histidine 0.019mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

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
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more WaterWater +21.7%
Contains more ProteinProtein +474.1%
Contains more FatsFats +6880%
Contains more CarbsCarbs +10.8%
Contains more OtherOther +61%

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% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +30942.9%
Contains more Poly. FatPolyunsaturated fat +6191.7%

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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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.