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  6. Kohlrabi vs. Mixed nuts

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
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 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

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

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%

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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. 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.