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  6. Kohlrabi vs. Minestrone

Kohlrabi vs. Minestrone — In-Depth Nutrition Comparison

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Differences between kohlrabi and minestrone

  • Kohlrabi is higher in vitamin C, fiber, copper, vitamin B6, and potassium; however, minestrone is richer in vitamin A.
  • Kohlrabi's daily need coverage for vitamin C is 68% higher.
  • Kohlrabi has 9 times more fiber than minestrone. While kohlrabi has 3.6g of fiber, minestrone has only 0.4g.
  • Kohlrabi has less sodium.
  • Kohlrabi has a lower glycemic index (20) than minestrone (47).

The food types used in this comparison are Kohlrabi, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Kohlrabi vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +169.2%
Contains more CopperCopper +152.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +933.3%
~equal in Iron ~0.38mg
~equal in Manganese ~0.152mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +12300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin B6Vitamin B6 +265.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2350%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.018mg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Minestrone DV% diff.
Vitamin C 62mg 0.5mg 68%
Fiber 3.6g 0.4g 13%
Sodium 20mg 254mg 10%
Copper 0.129mg 0.051mg 9%
Vitamin B6 0.15mg 0.041mg 8%
Potassium 350mg 130mg 6%
Vitamin A 2µg 49µg 5%
Magnesium 19mg 3mg 4%
Polyunsaturated fat 0.048g 0.46g 3%
Vitamin E 0.48mg 3%
Phosphorus 46mg 23mg 3%
Zinc 0.03mg 0.31mg 3%
Vitamin B1 0.05mg 0.022mg 2%
Choline 12.3mg 2%
Vitamin B5 0.165mg 0.14mg 1%
Saturated fat 0.013g 0.23g 1%
Calcium 24mg 14mg 1%
Monounsaturated fat 0.007g 0.29g 1%
Carbs 6.2g 4.66g 1%
Manganese 0.139mg 0.152mg 1%
Fats 0.1g 1.04g 1%
Selenium 0.7µg 1%
Calories 27kcal 34kcal 0%
Protein 1.7g 1.77g 0%
Net carbs 2.6g 4.26g N/A
Cholesterol 0mg 1mg 0%
Iron 0.4mg 0.38mg 0%
Sugar 2.6g N/A
Vitamin B2 0.02mg 0.018mg 0%
Vitamin B3 0.4mg 0.391mg 0%
Vitamin K 0.1µg 0%
Folate 16µg 15µg 0%
Tryptophan 0.01mg 0.013mg 0%
Threonine 0.049mg 0.043mg 0%
Isoleucine 0.078mg 0.054mg 0%
Leucine 0.067mg 0.098mg 0%
Lysine 0.056mg 0.076mg 0%
Methionine 0.013mg 0.018mg 0%
Phenylalanine 0.039mg 0.064mg 0%
Valine 0.05mg 0.074mg 0%
Histidine 0.019mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +33%
Contains more FatsFats +940%
Contains more OtherOther +20%
~equal in Protein ~1.77g
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +4042.9%
Contains more Poly. FatPolyunsaturated fat +858.3%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.