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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 for 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.
  • Corn raw has a higher glycemic index (52) than kohlrabi (20).

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.
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +138.9%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +94.7%
Contains more IronIron +30%
Contains more ZincZinc +1433.3%
Contains more PhosphorusPhosphorus +93.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +811.8%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +334.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +162.5%
Contains more CholineCholine +87%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Corn raw DV% diff.
Vitamin C 62mg 6.8mg 61%
Vitamin B5 0.165mg 0.717mg 11%
Vitamin B3 0.4mg 1.77mg 9%
Vitamin B1 0.05mg 0.155mg 9%
Copper 0.129mg 0.054mg 8%
Folate 16µg 42µg 7%
Fiber 3.6g 2g 6%
Phosphorus 46mg 89mg 6%
Carbs 6.2g 18.7g 4%
Magnesium 19mg 37mg 4%
Vitamin B6 0.15mg 0.093mg 4%
Zinc 0.03mg 0.46mg 4%
Calories 27kcal 86kcal 3%
Vitamin E 0.48mg 0.07mg 3%
Polyunsaturated fat 0.048g 0.487g 3%
Protein 1.7g 3.27g 3%
Vitamin B2 0.02mg 0.055mg 3%
Choline 12.3mg 23mg 2%
Fructose 1.94g 2%
Fats 0.1g 1.35g 2%
Starch 5.7g 2%
Iron 0.4mg 0.52mg 2%
Potassium 350mg 270mg 2%
Calcium 24mg 2mg 2%
Vitamin A 2µg 9µg 1%
Saturated fat 0.013g 0.325g 1%
Monounsaturated fat 0.007g 0.432g 1%
Manganese 0.139mg 0.163mg 1%
Net carbs 2.6g 16.7g N/A
Sugar 2.6g 6.26g N/A
Sodium 20mg 15mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.01mg 0.023mg 0%
Threonine 0.049mg 0.129mg 0%
Isoleucine 0.078mg 0.129mg 0%
Leucine 0.067mg 0.348mg 0%
Lysine 0.056mg 0.137mg 0%
Methionine 0.013mg 0.067mg 0%
Phenylalanine 0.039mg 0.15mg 0%
Valine 0.05mg 0.185mg 0%
Histidine 0.019mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
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 WaterWater +19.7%
Contains more OtherOther +58.7%
Contains more ProteinProtein +92.4%
Contains more FatsFats +1250%
Contains more CarbsCarbs +201.6%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +6071.4%
Contains more Poly. FatPolyunsaturated fat +914.6%

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. 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.