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Kohlrabi vs. Liverwurst — In-Depth Nutrition Comparison

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Important differences between kohlrabi and liverwurst

  • Kohlrabi has more vitamin C; however, liverwurst is richer in vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • Kohlrabi contains 18 times more vitamin C than liverwurst. Kohlrabi contains 62mg of vitamin C, while liverwurst contains 3.5mg.
  • Kohlrabi contains less sodium.

The food varieties used in the comparison are Kohlrabi, raw and Liverwurst spread.

Infographic

Kohlrabi vs Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +105.9%
Contains less SodiumSodium -97.1%
Contains more IronIron +2112.5%
Contains more CopperCopper +86%
Contains more ZincZinc +7566.7%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +8185.7%
~equal in Calcium ~22mg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +1671.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +204450%
Contains more Vitamin B1Vitamin B1 +444%
Contains more Vitamin B2Vitamin B2 +5050%
Contains more Vitamin B3Vitamin B3 +975%
Contains more Vitamin B5Vitamin B5 +1687.9%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~µg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more WaterWater +70%
Contains more ProteinProtein +628.2%
Contains more FatsFats +25350%
Contains more OtherOther +175%
~equal in Carbs ~5.89g

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +175414.3%
Contains more Poly. FatPolyunsaturated fat +4956.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Liverwurst
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 2µg 4091µg 454%
Iron 0.4mg 8.85mg 106%
Selenium 0.7µg 58µg 104%
Vitamin B2 0.02mg 1.03mg 78%
Vitamin C 62mg 3.5mg 65%
Vitamin B5 0.165mg 2.95mg 56%
Saturated fat 0.013g 9.925g 45%
Cholesterol 0mg 118mg 39%
Fats 0.1g 25.45g 39%
Monounsaturated fat 0.007g 12.286g 31%
Sodium 20mg 700mg 30%
Phosphorus 46mg 230mg 26%
Vitamin B3 0.4mg 4.3mg 24%
Protein 1.7g 12.38g 21%
Zinc 0.03mg 2.3mg 21%
Vitamin B1 0.05mg 0.272mg 19%
Polyunsaturated fat 0.048g 2.427g 16%
Calories 27kcal 305kcal 14%
Copper 0.129mg 0.24mg 12%
Potassium 350mg 170mg 5%
Folate 16µg 30µg 4%
Fiber 3.6g 2.5g 4%
Vitamin E 0.48mg 3%
Vitamin B6 0.15mg 0.19mg 3%
Magnesium 19mg 12mg 2%
Choline 12.3mg 2%
Manganese 0.139mg 0.155mg 1%
Carbs 6.2g 5.89g 0%
Net carbs 2.6g 3.39g N/A
Calcium 24mg 22mg 0%
Sugar 2.6g 1.65g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.151mg 0%
Threonine 0.049mg 0.671mg 0%
Isoleucine 0.078mg 0.653mg 0%
Leucine 0.067mg 1.139mg 0%
Lysine 0.056mg 1.155mg 0%
Methionine 0.013mg 0.285mg 0%
Phenylalanine 0.039mg 0.617mg 0%
Valine 0.05mg 0.857mg 0%
Histidine 0.019mg 0.448mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Kohlrabi
284%
Liverwurst
Minerals Daily Need Coverage Score
15%
Kohlrabi
103%
Liverwurst

Comparison summary

Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
Which food is lower in Sugar?
Liverwurst
Liverwurst is lower in Sugar (difference - 0.95g)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 118mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 680mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 9.912g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 8)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.