Kohlrabi vs. Mustard — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and mustard?

Kohlrabi is higher in vitamin C, vitamin B6, and copper, yet mustard is higher in selenium, iron, manganese, vitamin B1, phosphorus, and magnesium.
Kohlrabi's daily need coverage for vitamin C is 69% more.
Kohlrabi has 2 times more vitamin B6 than mustard. While kohlrabi has 0.15mg of vitamin B6, mustard has only 0.07mg.
The amount of sodium in kohlrabi is lower.
The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Mustard, prepared, yellow types in this article.

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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.

Kohlrabi

Mustard

Contains more PotassiumPotassium	+130.3%
Contains more CopperCopper	+74.3%
Contains less SodiumSodium	-98.2%

Contains more MagnesiumMagnesium	+152.6%
Contains more CalciumCalcium	+162.5%
Contains more IronIron	+302.5%
Contains more ZincZinc	+2033.3%
Contains more PhosphorusPhosphorus	+134.8%
Contains more ManganeseManganese	+203.6%
Contains more SeleniumSelenium	+4685.7%

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.

Kohlrabi

Mustard

Contains more Vitamin CVitamin C	+20566.7%
Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B6Vitamin B6	+114.3%
Contains more FolateFolate	+128.6%

Contains more Vitamin AVitamin A	+150%
Contains more Vitamin B1Vitamin B1	+254%
Contains more Vitamin B2Vitamin B2	+250%
Contains more Vitamin B3Vitamin B3	+41.3%
Contains more Vitamin B5Vitamin B5	+53.9%
Contains more Vitamin KVitamin K	+1300%
Contains more CholineCholine	+82.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	62mg	0.3mg	69%
Selenium	0.7µg	33.5µg	60%
Sodium	20mg	1104mg	47%
Iron	0.4mg	1.61mg	15%
Manganese	0.139mg	0.422mg	12%
Vitamin B1	0.05mg	0.177mg	11%
Phosphorus	46mg	108mg	9%
Magnesium	19mg	48mg	7%
Potassium	350mg	152mg	6%
Vitamin B6	0.15mg	0.07mg	6%
Zinc	0.03mg	0.64mg	6%
Copper	0.129mg	0.074mg	6%
Polyunsaturated fat	0.048g	0.774g	5%
Monounsaturated fat	0.007g	2.182g	5%
Fats	0.1g	3.34g	5%
Calcium	24mg	63mg	4%
Protein	1.7g	3.74g	4%
Vitamin B2	0.02mg	0.07mg	4%
Calories	27kcal	60kcal	2%
Folate	16µg	7µg	2%
Choline	12.3mg	22.4mg	2%
Fiber	3.6g	4g	2%
Vitamin B5	0.165mg	0.254mg	2%
Vitamin K	0.1µg	1.4µg	1%
Saturated fat	0.013g	0.214g	1%
Vitamin B3	0.4mg	0.565mg	1%
Vitamin E	0.48mg	0.36mg	1%
Carbs	6.2g	5.83g	0%
Net carbs	2.6g	1.83g	N/A
Sugar	2.6g	0.92g	N/A
Starch		0.64g	0%
Vitamin A	2µg	5µg	0%
Trans fat	0g	0.009g	N/A
Tryptophan	0.01mg	0.009mg	0%
Threonine	0.049mg	0.167mg	0%
Isoleucine	0.078mg	0.146mg	0%
Leucine	0.067mg	0.292mg	0%
Lysine	0.056mg	0.264mg	0%
Methionine	0.013mg	0.076mg	0%
Phenylalanine	0.039mg	0.161mg	0%
Valine	0.05mg	0.189mg	0%
Histidine	0.019mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - Eicosatrienoic acid		0.018g	N/A
Omega-6 - Eicosadienoic acid		0.01g	N/A
Omega-6 - Linoleic acid		0.358g	N/A