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Kohlrabi vs. Mixed nuts — In-Depth Nutrition Comparison

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How are kohlrabi and mixed nuts different?

  • Kohlrabi is richer in vitamin C, while mixed nuts are higher in copper, manganese, selenium, phosphorus, magnesium, vitamin E, vitamin B3, and zinc.
  • Mixed nuts cover your daily need for copper, 86% more than kohlrabi.
  • Kohlrabi contains 124 times more vitamin C than mixed nuts. Kohlrabi contains 62mg of vitamin C, while mixed nuts contain 0.5mg.
  • Kohlrabi is lower in saturated fat.

Kohlrabi, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Kohlrabi vs Mixed nuts infographic
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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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1105.3%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +552.5%
Contains more CopperCopper +603.1%
Contains more ZincZinc +11100%
Contains more PhosphorusPhosphorus +891.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1367.6%
Contains more SeleniumSelenium +4742.9%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +12300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1529.2%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +880%
Contains more Vitamin B3Vitamin B3 +1827.3%
Contains more Vitamin B5Vitamin B5 +590.9%
Contains more Vitamin B6Vitamin B6 +134.7%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +418.8%
Contains more CholineCholine +322.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4275%
Contains more ProteinProtein +1078.8%
Contains more FatsFats +53850%
Contains more CarbsCarbs +239.5%
Contains more OtherOther +188%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +406871.4%
Contains more Poly. FatPolyunsaturated fat +30341.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Mixed nuts
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Mixed nuts DV% diff.
Polyunsaturated fat 0.048g 14.612g 97%
Copper 0.129mg 0.907mg 86%
Fats 0.1g 53.95g 83%
Manganese 0.139mg 2.04mg 83%
Monounsaturated fat 0.007g 28.488g 71%
Vitamin C 62mg 0.5mg 68%
Selenium 0.7µg 33.9µg 60%
Phosphorus 46mg 456mg 59%
Magnesium 19mg 229mg 50%
Vitamin E 0.48mg 7.82mg 49%
Vitamin B3 0.4mg 7.709mg 46%
Saturated fat 0.013g 8.711g 40%
Protein 1.7g 20.04g 37%
Zinc 0.03mg 3.36mg 30%
Calories 27kcal 607kcal 29%
Iron 0.4mg 2.61mg 28%
Vitamin B5 0.165mg 1.14mg 20%
Folate 16µg 83µg 17%
Vitamin B6 0.15mg 0.352mg 16%
Fiber 3.6g 7g 14%
Vitamin B2 0.02mg 0.196mg 14%
Vitamin B1 0.05mg 0.189mg 12%
Calcium 24mg 117mg 9%
Potassium 350mg 632mg 8%
Choline 12.3mg 52mg 7%
Carbs 6.2g 21.05g 5%
Vitamin K 0.1µg 5.7µg 5%
Starch 4.2g 2%
Sodium 20mg 5mg 1%
Net carbs 2.6g 14.05g N/A
Sugar 2.6g 4.15g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.01mg 0.22mg 0%
Threonine 0.049mg 0.703mg 0%
Isoleucine 0.078mg 0.826mg 0%
Leucine 0.067mg 1.656mg 0%
Lysine 0.056mg 0.782mg 0%
Methionine 0.013mg 0.283mg 0%
Phenylalanine 0.039mg 1.182mg 0%
Valine 0.05mg 1.001mg 0%
Histidine 0.019mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Kohlrabi
50%
Mixed nuts
Minerals Daily Need Coverage Score
15%
Kohlrabi
139%
Mixed nuts

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 8.698g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 4)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.