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  6. Kohlrabi vs. Corn raw

Kohlrabi vs. Corn raw — In-Depth Nutrition Comparison

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How are Kohlrabi and Corn raw different?

  • Kohlrabi is richer in Vitamin C, Copper, and Fiber, while Corn raw is higher in Vitamin B5, Vitamin B1, Vitamin B3, Folate, and Phosphorus.
  • Kohlrabi covers your daily need of Vitamin C 61% more than Corn raw.
  • Kohlrabi contains 2 times more Copper than Corn raw. Kohlrabi contains 0.129mg of Copper, while Corn raw contains 0.054mg.

Kohlrabi, raw and Corn, sweet, yellow, raw types were used in this article.

Infographic

Kohlrabi vs Corn raw 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.
Kohlrabi
Kohlrabi
4
:
6
Corn raw
Corn raw
Contains more Calcium +1100%
Contains more Potassium +29.6%
Contains more Copper +138.9%
Contains more Selenium +16.7%
Contains more Iron +30%
Contains more Magnesium +94.7%
Contains more Phosphorus +93.5%
Contains less Sodium -25%
Contains more Zinc +1433.3%
Contains more Manganese +17.3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +1100%
Contains more Potassium +29.6%
Contains more Copper +138.9%
Contains more Selenium +16.7%
Contains more Iron +30%
Contains more Magnesium +94.7%
Contains more Phosphorus +93.5%
Contains less Sodium -25%
Contains more Zinc +1433.3%
Contains more Manganese +17.3%

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.
Kohlrabi
Kohlrabi
3
:
7
Corn raw
Corn raw
Contains more Vitamin E +585.7%
Contains more Vitamin C +811.8%
Contains more Vitamin B6 +61.3%
Contains more Vitamin A +419.4%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +334.5%
Contains more Folate +162.5%
Contains more Vitamin K +200%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +585.7%
Contains more Vitamin C +811.8%
Contains more Vitamin B6 +61.3%
Contains more Vitamin A +419.4%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +334.5%
Contains more Folate +162.5%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Corn raw
Corn raw
Contains more Water +19.7%
Contains more Other +58.7%
Contains more Protein +92.4%
Contains more Fats +1250%
Contains more Carbs +201.6%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Water +19.7%
Contains more Other +58.7%
Contains more Protein +92.4%
Contains more Fats +1250%
Contains more Carbs +201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +6071.4%
Contains more Polyunsaturated fat +914.6%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +6071.4%
Contains more Polyunsaturated fat +914.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Corn raw Opinion
Net carbs 2.6g 16.7g Corn raw
Protein 1.7g 3.27g Corn raw
Fats 0.1g 1.35g Corn raw
Carbs 6.2g 18.7g Corn raw
Calories 27kcal 86kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 2.6g 6.26g Kohlrabi
Fiber 3.6g 2g Kohlrabi
Calcium 24mg 2mg Kohlrabi
Iron 0.4mg 0.52mg Corn raw
Magnesium 19mg 37mg Corn raw
Phosphorus 46mg 89mg Corn raw
Potassium 350mg 270mg Kohlrabi
Sodium 20mg 15mg Corn raw
Zinc 0.03mg 0.46mg Corn raw
Copper 0.129mg 0.054mg Kohlrabi
Manganese 0.139mg 0.163mg Corn raw
Selenium 0.7µg 0.6µg Kohlrabi
Vitamin A 36IU 187IU Corn raw
Vitamin A RAE 2µg 9µg Corn raw
Vitamin E 0.48mg 0.07mg Kohlrabi
Vitamin C 62mg 6.8mg Kohlrabi
Vitamin B1 0.05mg 0.155mg Corn raw
Vitamin B2 0.02mg 0.055mg Corn raw
Vitamin B3 0.4mg 1.77mg Corn raw
Vitamin B5 0.165mg 0.717mg Corn raw
Vitamin B6 0.15mg 0.093mg Kohlrabi
Folate 16µg 42µg Corn raw
Vitamin K 0.1µg 0.3µg Corn raw
Tryptophan 0.01mg 0.023mg Corn raw
Threonine 0.049mg 0.129mg Corn raw
Isoleucine 0.078mg 0.129mg Corn raw
Leucine 0.067mg 0.348mg Corn raw
Lysine 0.056mg 0.137mg Corn raw
Methionine 0.013mg 0.067mg Corn raw
Phenylalanine 0.039mg 0.15mg Corn raw
Valine 0.05mg 0.185mg Corn raw
Histidine 0.019mg 0.089mg Corn raw
Saturated Fat 0.013g 0.325g Kohlrabi
Monounsaturated Fat 0.007g 0.432g Corn raw
Polyunsaturated fat 0.048g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
25%
Kohlrabi
18%
Corn raw
Minerals Daily Need Coverage Score
15%
Kohlrabi
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.66g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.312g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 32)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.6)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.