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  6. Kohlrabi vs. Marinara sauce

Kohlrabi vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and marinara sauce?

  • Kohlrabi is higher in vitamin C, fiber, and copper, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin A, and vitamin K.
  • Kohlrabi's daily need coverage for vitamin C is 67% more.
  • Kohlrabi has 2 times more fiber than marinara sauce. While kohlrabi has 3.6g of fiber, marinara sauce has only 1.8g.
  • The amount of sugar in kohlrabi is lower.

We used Kohlrabi, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Kohlrabi vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +35.3%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +12.5%
Contains more IronIron +95%
Contains more ZincZinc +566.7%
Contains more SeleniumSelenium +57.1%
~equal in Magnesium ~18mg
~equal in Potassium ~319mg
~equal in Manganese ~0.137mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +23.1%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin KVitamin K +13800%
Contains more CholineCholine +11.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Marinara sauce DV% diff.
Vitamin C 62mg 2mg 67%
Vitamin B3 0.4mg 3.917mg 22%
Vitamin E 0.48mg 2.4mg 13%
Vitamin K 0.1µg 13.9µg 12%
Fiber 3.6g 1.8g 7%
Iron 0.4mg 0.78mg 5%
Copper 0.129mg 0.081mg 5%
Vitamin B5 0.165mg 3%
Vitamin A 2µg 33µg 3%
Vitamin B2 0.02mg 0.061mg 3%
Polyunsaturated fat 0.048g 0.508g 3%
Vitamin B1 0.05mg 0.024mg 2%
Vitamin B6 0.15mg 0.173mg 2%
Zinc 0.03mg 0.2mg 2%
Phosphorus 46mg 34mg 2%
Fats 0.1g 1.48g 2%
Folate 16µg 13µg 1%
Saturated fat 0.013g 0.17g 1%
Monounsaturated fat 0.007g 0.377g 1%
Calories 27kcal 51kcal 1%
Selenium 0.7µg 1.1µg 1%
Protein 1.7g 1.41g 1%
Potassium 350mg 319mg 1%
Carbs 6.2g 8.06g 1%
Cholesterol 0mg 2mg 1%
Net carbs 2.6g 6.26g N/A
Magnesium 19mg 18mg 0%
Calcium 24mg 27mg 0%
Sugar 2.6g 5.5g N/A
Sodium 20mg 30mg 0%
Manganese 0.139mg 0.137mg 0%
Choline 12.3mg 13.7mg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +20.6%
Contains more FatsFats +1380%
Contains more CarbsCarbs +30%
Contains more OtherOther +66%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +5285.7%
Contains more Poly. FatPolyunsaturated fat +958.3%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.