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  6. Kohlrabi vs. Marrow-stem Kale

Kohlrabi vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between kohlrabi and marrow-stem Kale

  • Kohlrabi has more vitamin C and copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Kohlrabi contains 3 times more copper than marrow-stem Kale. Kohlrabi contains 0.129mg of copper, while marrow-stem Kale contains 0.046mg.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of kohlrabi is 20.

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

Infographic

Kohlrabi vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +64.3%
Contains more CopperCopper +180.4%
Contains more PhosphorusPhosphorus +84%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +866.7%
Contains more IronIron +17.5%
Contains more ZincZinc +600%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +373.4%
Contains more SeleniumSelenium +85.7%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +75.6%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +706.3%
Contains more CholineCholine +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin C 62mg 35.3mg 30%
Vitamin A 2µg 251µg 28%
Folate 16µg 129µg 28%
Manganese 0.139mg 0.658mg 23%
Calcium 24mg 232mg 21%
Vitamin E 0.48mg 2.26mg 12%
Copper 0.129mg 0.046mg 9%
Vitamin B2 0.02mg 0.13mg 8%
Potassium 350mg 213mg 4%
Phosphorus 46mg 25mg 3%
Protein 1.7g 3.02g 3%
Vitamin B5 0.165mg 0.267mg 2%
Vitamin B3 0.4mg 0.742mg 2%
Choline 12.3mg 23.2mg 2%
Zinc 0.03mg 0.21mg 2%
Fiber 3.6g 4g 2%
Magnesium 19mg 27mg 2%
Polyunsaturated fat 0.048g 0.201g 1%
Selenium 0.7µg 1.3µg 1%
Iron 0.4mg 0.47mg 1%
Vitamin B6 0.15mg 0.165mg 1%
Fats 0.1g 0.61g 1%
Calories 27kcal 32kcal 0%
Carbs 6.2g 5.42g 0%
Net carbs 2.6g 1.42g N/A
Sugar 2.6g 0.46g N/A
Sodium 20mg 17mg 0%
Vitamin B1 0.05mg 0.054mg 0%
Saturated fat 0.013g 0.055g 0%
Monounsaturated fat 0.007g 0.03g 0%
Tryptophan 0.01mg 0.031mg 0%
Threonine 0.049mg 0.086mg 0%
Isoleucine 0.078mg 0.1mg 0%
Leucine 0.067mg 0.151mg 0%
Lysine 0.056mg 0.117mg 0%
Methionine 0.013mg 0.033mg 0%
Phenylalanine 0.039mg 0.087mg 0%
Valine 0.05mg 0.12mg 0%
Histidine 0.019mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +14.4%
Contains more ProteinProtein +77.6%
Contains more FatsFats +510%
Contains more OtherOther +33%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +318.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.