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  6. Kohlrabi vs. Monterey Jack

Kohlrabi vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and monterey Jack?

  • Kohlrabi is richer in vitamin C, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Kohlrabi contains less sodium.

We used Kohlrabi, raw and Cheese, monterey types in this comparison.

Infographic

Kohlrabi vs Monterey Jack 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +332.1%
Contains more CopperCopper +303.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1163.6%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +3008.3%
Contains more IronIron +80%
Contains more ZincZinc +9900%
Contains more PhosphorusPhosphorus +865.2%
Contains more SeleniumSelenium +1971.4%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +89.9%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1850%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +12.5%
Contains more CholineCholine +25.2%

All nutrients comparison - raw data values

Nutrient Kohlrabi Monterey Jack DV% diff.
Saturated fat 0.013g 19.066g 87%
Calcium 24mg 746mg 72%
Vitamin C 62mg 0mg 69%
Phosphorus 46mg 444mg 57%
Fats 0.1g 30.28g 46%
Protein 1.7g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.02mg 0.39mg 28%
Zinc 0.03mg 3mg 27%
Selenium 0.7µg 14.5µg 25%
Sodium 20mg 600mg 25%
Monounsaturated fat 0.007g 8.751g 22%
Vitamin A 2µg 198µg 22%
Calories 27kcal 373kcal 17%
Fiber 3.6g 0g 14%
Copper 0.129mg 0.032mg 11%
Potassium 350mg 81mg 8%
Polyunsaturated fat 0.048g 0.899g 6%
Manganese 0.139mg 0.011mg 6%
Vitamin B6 0.15mg 0.079mg 5%
Iron 0.4mg 0.72mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin D 0IU 22IU 3%
Carbs 6.2g 0.68g 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin B3 0.4mg 0.093mg 2%
Magnesium 19mg 27mg 2%
Vitamin B5 0.165mg 0.21mg 1%
Folate 16µg 18µg 1%
Choline 12.3mg 15.4mg 1%
Vitamin E 0.48mg 0.26mg 1%
Net carbs 2.6g 0.68g N/A
Sugar 2.6g 0.5g N/A
Tryptophan 0.01mg 0.315mg 0%
Threonine 0.049mg 0.871mg 0%
Isoleucine 0.078mg 1.519mg 0%
Leucine 0.067mg 2.344mg 0%
Lysine 0.056mg 2.037mg 0%
Methionine 0.013mg 0.641mg 0%
Phenylalanine 0.039mg 1.289mg 0%
Valine 0.05mg 1.635mg 0%
Histidine 0.019mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +811.8%
Contains more WaterWater +121.9%
Contains more ProteinProtein +1340%
Contains more FatsFats +30180%
Contains more OtherOther +255%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +124914.3%
Contains more Poly. FatPolyunsaturated fat +1772.9%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.