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  6. Kohlrabi vs. Mustard Greens Raw

Kohlrabi vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between kohlrabi and mustard Greens Raw

  • Mustard Greens Raw are higher than kohlrabi in vitamin K, vitamin A, iron, vitamin E, calcium, vitamin C, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Kohlrabi has 25 times more choline than mustard Greens Raw. While kohlrabi has 12.3mg of choline, mustard Greens Raw have only 0.5mg.
  • Kohlrabi has a lower glycemic index (20) than mustard Greens Raw (32).

The food types used in this comparison are Kohlrabi, raw and Mustard greens, raw.

Infographic

Kohlrabi vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +379.2%
Contains more IronIron +310%
Contains more CopperCopper +27.9%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~384mg
~equal in Sodium ~20mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more FolateFolate +33.3%
Contains more CholineCholine +2360%
Contains more Vitamin CVitamin C +12.9%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +318.8%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +257400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin A 2µg 151µg 17%
Iron 0.4mg 1.64mg 16%
Vitamin E 0.48mg 2.01mg 10%
Vitamin C 62mg 70mg 9%
Calcium 24mg 115mg 9%
Vitamin B2 0.02mg 0.11mg 7%
Manganese 0.139mg 6%
Copper 0.129mg 0.165mg 4%
Vitamin B3 0.4mg 0.8mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Magnesium 19mg 32mg 3%
Zinc 0.03mg 0.25mg 2%
Phosphorus 46mg 58mg 2%
Vitamin B6 0.15mg 0.18mg 2%
Choline 12.3mg 0.5mg 2%
Protein 1.7g 2.86g 2%
Fiber 3.6g 3.2g 2%
Potassium 350mg 384mg 1%
Carbs 6.2g 4.67g 1%
Folate 16µg 12µg 1%
Vitamin B5 0.165mg 0.21mg 1%
Calories 27kcal 27kcal 0%
Fats 0.1g 0.42g 0%
Net carbs 2.6g 1.47g N/A
Sugar 2.6g 1.32g N/A
Sodium 20mg 20mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.013g 0.01g 0%
Monounsaturated fat 0.007g 0.092g 0%
Polyunsaturated fat 0.048g 0.038g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +32.8%
Contains more ProteinProtein +68.2%
Contains more FatsFats +320%
Contains more OtherOther +35%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +1214.3%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.