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Kohlrabi vs. Naranjilla — In-Depth Nutrition Comparison

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Differences between kohlrabi and naranjilla

  • Kohlrabi is higher in vitamin C, copper, and fiber; however, naranjilla is richer in vitamin K, vitamin A, and vitamin B3.
  • Kohlrabi's daily need coverage for vitamin C is 65% higher.
  • Kohlrabi has 5 times more copper than naranjilla. While kohlrabi has 0.129mg of copper, naranjilla has only 0.028mg.

The food types used in this comparison are Kohlrabi, raw and Naranjilla (lulo) pulp, frozen, unsweetened.

Infographic

Kohlrabi vs Naranjilla infographic
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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.
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 7.9% 2.4% 18% 13% 9.3% 2.7% 5.1% 0.52% 8.7% 2.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +75%
Contains more IronIron +14.3%
Contains more CopperCopper +360.7%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +107.5%
Contains more SeleniumSelenium +75%
Contains more ZincZinc +233.3%
Contains less SodiumSodium -80%

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 11% 9.3% 15% 0% 11% 0% 27% 13% 25% 0% 37% 2.3% 0%
Contains more Vitamin CVitamin C +1837.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +56.3%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin KVitamin K +14500%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B12 ~µg

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
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 g
Contains more ProteinProtein +286.4%
Contains more OtherOther +156.4%
Contains more FatsFats +120%
~equal in Carbs ~5.9g
~equal in Water ~93.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Naranjilla DV% diff.
Vitamin C 62mg 3.2mg 65%
Vitamin K 0.1µg 14.6µg 12%
Copper 0.129mg 0.028mg 11%
Fiber 3.6g 1.1g 10%
Vitamin B3 0.4mg 1.45mg 7%
Phosphorus 46mg 12mg 5%
Potassium 350mg 200mg 4%
Vitamin A 2µg 28µg 3%
Protein 1.7g 0.44g 3%
Manganese 0.139mg 0.067mg 3%
Folate 16µg 3µg 3%
Vitamin B6 0.15mg 0.107mg 3%
Choline 12.3mg 2%
Magnesium 19mg 11mg 2%
Vitamin E 0.48mg 0.75mg 2%
Calcium 24mg 8mg 2%
Vitamin B2 0.02mg 0mg 2%
Vitamin B5 0.165mg 0.22mg 1%
Zinc 0.03mg 0.1mg 1%
Sodium 20mg 4mg 1%
Iron 0.4mg 0.35mg 1%
Selenium 0.7µg 0.4µg 1%
Fructose 1.04g 1%
Calories 27kcal 25kcal 0%
Fats 0.1g 0.22g 0%
Net carbs 2.6g 4.8g N/A
Carbs 6.2g 5.9g 0%
Sugar 2.6g 3.74g N/A
Vitamin B1 0.05mg 0.045mg 0%
Saturated fat 0.013g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.048g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Naranjilla
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
12%
Naranjilla
Minerals Daily Need Coverage Score
15%
Kohlrabi
7%
Naranjilla

Comparison summary

Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Naranjilla
Naranjilla is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.14g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.2)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.