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  6. Kohlrabi vs. Mustard Greens

Kohlrabi vs. Mustard Greens — In-Depth Nutrition Comparison

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Important differences between Kohlrabi and Mustard Greens

  • Kohlrabi has more Vitamin C, Fiber, and Potassium, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Calcium, Vitamin E , and Iron.
  • Mustard Greens's daily need coverage for Vitamin K is 494% more.
  • Kohlrabi contains 31 times more Choline than Mustard Greens. Kohlrabi contains 12.3mg of Choline, while Mustard Greens contains 0.4mg.

The food varieties used in the comparison are Kohlrabi, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Mustard Greens 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.
Kohlrabi
Kohlrabi
5
:
5
Mustard Greens
Mustard Greens
Contains more Magnesium +46.2%
Contains more Potassium +116%
Contains more Selenium +16.7%
Contains more Calcium +391.7%
Contains more Iron +117.5%
Contains less Sodium -55%
Contains more Zinc +633.3%
Contains more Copper +13.2%
Equal in Phosphorus - 42
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +46.2%
Contains more Potassium +116%
Contains more Selenium +16.7%
Contains more Calcium +391.7%
Contains more Iron +117.5%
Contains less Sodium -55%
Contains more Zinc +633.3%
Contains more Copper +13.2%
Equal in Phosphorus - 42

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
Kohlrabi
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin C +145.1%
Contains more Vitamin B1 +22%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +53.1%
Contains more Folate +77.8%
Contains more Vitamin A +34261.1%
Contains more Vitamin E +270.8%
Contains more Vitamin B2 +215%
Contains more Vitamin K +592600%
Equal in Vitamin B3 - 0.433
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +145.1%
Contains more Vitamin B1 +22%
Contains more Vitamin B5 +37.5%
Contains more Vitamin B6 +53.1%
Contains more Folate +77.8%
Contains more Vitamin A +34261.1%
Contains more Vitamin E +270.8%
Contains more Vitamin B2 +215%
Contains more Vitamin K +592600%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +37.5%
Contains more Other +47.1%
Contains more Protein +50.6%
Contains more Fats +370%
Equal in Water - 91.78
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Carbs +37.5%
Contains more Other +47.1%
Contains more Protein +50.6%
Contains more Fats +370%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.012
Equal in Polyunsaturated fat - 0.046
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +1471.4%
Equal in Saturated Fat - 0.012
Equal in Polyunsaturated fat - 0.046

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Mustard Greens Opinion
Net carbs 2.6g 2.51g Kohlrabi
Protein 1.7g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 6.2g 4.51g Kohlrabi
Calories 27kcal 26kcal Kohlrabi
Sugar 2.6g 1.41g Mustard Greens
Fiber 3.6g 2g Kohlrabi
Calcium 24mg 118mg Mustard Greens
Iron 0.4mg 0.87mg Mustard Greens
Magnesium 19mg 13mg Kohlrabi
Phosphorus 46mg 42mg Kohlrabi
Potassium 350mg 162mg Kohlrabi
Sodium 20mg 9mg Mustard Greens
Zinc 0.03mg 0.22mg Mustard Greens
Copper 0.129mg 0.146mg Mustard Greens
Manganese 0.139mg Kohlrabi
Selenium 0.7µg 0.6µg Kohlrabi
Vitamin A 36IU 12370IU Mustard Greens
Vitamin A RAE 2µg 618µg Mustard Greens
Vitamin E 0.48mg 1.78mg Mustard Greens
Vitamin C 62mg 25.3mg Kohlrabi
Vitamin B1 0.05mg 0.041mg Kohlrabi
Vitamin B2 0.02mg 0.063mg Mustard Greens
Vitamin B3 0.4mg 0.433mg Mustard Greens
Vitamin B5 0.165mg 0.12mg Kohlrabi
Vitamin B6 0.15mg 0.098mg Kohlrabi
Folate 16µg 9µg Kohlrabi
Vitamin K 0.1µg 592.7µg Mustard Greens
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.012g Mustard Greens
Monounsaturated Fat 0.007g 0.11g Mustard Greens
Polyunsaturated fat 0.048g 0.046g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
201%
Mustard Greens
Minerals Daily Need Coverage Score
15%
Kohlrabi
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 1.19g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.