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  6. Kohlrabi vs. Millet raw

Kohlrabi vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between kohlrabi and millet raw

  • Kohlrabi has more vitamin C; however, millet raw is richer in copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, magnesium, vitamin B2, and fiber.
  • Millet raw's daily need coverage for copper is 69% more.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of kohlrabi is 20.

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

Infographic

Kohlrabi vs Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +79.5%
Contains more MagnesiumMagnesium +500%
Contains more IronIron +652.5%
Contains more CopperCopper +481.4%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +519.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1074.1%
Contains more SeleniumSelenium +285.7%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +742%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +413.9%
Contains more Vitamin B6Vitamin B6 +156%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +431.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Millet raw DV% diff.
Copper 0.129mg 0.75mg 69%
Vitamin C 62mg 0mg 69%
Manganese 0.139mg 1.632mg 65%
Phosphorus 46mg 285mg 34%
Iron 0.4mg 3.01mg 33%
Vitamin B1 0.05mg 0.421mg 31%
Vitamin B3 0.4mg 4.72mg 27%
Magnesium 19mg 114mg 23%
Carbs 6.2g 72.85g 22%
Vitamin B2 0.02mg 0.29mg 21%
Fiber 3.6g 8.5g 20%
Protein 1.7g 11.02g 19%
Vitamin B6 0.15mg 0.384mg 18%
Calories 27kcal 378kcal 18%
Folate 16µg 85µg 17%
Zinc 0.03mg 1.68mg 15%
Polyunsaturated fat 0.048g 2.134g 14%
Vitamin B5 0.165mg 0.848mg 14%
Fats 0.1g 4.22g 6%
Potassium 350mg 195mg 5%
Selenium 0.7µg 2.7µg 4%
Vitamin E 0.48mg 0.05mg 3%
Saturated fat 0.013g 0.723g 3%
Monounsaturated fat 0.007g 0.773g 2%
Choline 12.3mg 2%
Calcium 24mg 8mg 2%
Vitamin K 0.1µg 0.9µg 1%
Sodium 20mg 5mg 1%
Net carbs 2.6g 64.35g N/A
Sugar 2.6g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.01mg 0.119mg 0%
Threonine 0.049mg 0.353mg 0%
Isoleucine 0.078mg 0.465mg 0%
Leucine 0.067mg 1.4mg 0%
Lysine 0.056mg 0.212mg 0%
Methionine 0.013mg 0.221mg 0%
Phenylalanine 0.039mg 0.58mg 0%
Valine 0.05mg 0.578mg 0%
Histidine 0.019mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +949.6%
Contains more ProteinProtein +548.2%
Contains more FatsFats +4120%
Contains more CarbsCarbs +1075%
Contains more OtherOther +224%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +10942.9%
Contains more Poly. FatPolyunsaturated fat +4345.8%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.