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  6. Kohlrabi vs. Nopales

Kohlrabi vs. Nopales — In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Nopales

  • Kohlrabi has more Vitamin C, Copper, Vitamin B6, and Fiber, however, Nopales has more Calcium, Manganese, and Magnesium.
  • Daily need coverage for Vitamin C from Kohlrabi is 59% higher.

Food types used in this article are Kohlrabi, raw and Nopales, raw.

Infographic

Kohlrabi vs Nopales 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
4
:
5
Nopales
Nopales
Contains more Phosphorus +187.5%
Contains more Potassium +36.2%
Contains more Copper +148.1%
Contains more Calcium +583.3%
Contains more Iron +47.5%
Contains more Magnesium +173.7%
Contains more Zinc +733.3%
Contains more Manganese +228.8%
Equal in Sodium - 21
Equal in Selenium - 0.7
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +187.5%
Contains more Potassium +36.2%
Contains more Copper +148.1%
Contains more Calcium +583.3%
Contains more Iron +47.5%
Contains more Magnesium +173.7%
Contains more Zinc +733.3%
Contains more Manganese +228.8%
Equal in Sodium - 21
Equal in Selenium - 0.7

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
Kohlrabi
5
:
5
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B6 +114.3%
Contains more Folate +433.3%
Contains more Vitamin A +1169.4%
Contains more Vitamin B2 +105%
Contains more Vitamin K +5200%
Equal in Vitamin B3 - 0.41
Equal in Vitamin B5 - 0.167
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%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin E +∞%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B6 +114.3%
Contains more Folate +433.3%
Contains more Vitamin A +1169.4%
Contains more Vitamin B2 +105%
Contains more Vitamin K +5200%
Equal in Vitamin B3 - 0.41
Equal in Vitamin B5 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Nopales
Nopales
Contains more Protein +28.8%
Contains more Fats +11.1%
Contains more Carbs +86.2%
Contains more Other +14%
Equal in Fats - 0.09
Equal in Water - 94.12
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +28.8%
Contains more Fats +11.1%
Contains more Carbs +86.2%
Contains more Other +14%
Equal in Fats - 0.09
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Nopales
Nopales
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +157.1%
Equal in Polyunsaturated fat - 0.05
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +157.1%
Equal in Polyunsaturated fat - 0.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Nopales Opinion
Net carbs 2.6g 1.13g Kohlrabi
Protein 1.7g 1.32g Kohlrabi
Fats 0.1g 0.09g Kohlrabi
Carbs 6.2g 3.33g Kohlrabi
Calories 27kcal 16kcal Kohlrabi
Sugar 2.6g 1.15g Nopales
Fiber 3.6g 2.2g Kohlrabi
Calcium 24mg 164mg Nopales
Iron 0.4mg 0.59mg Nopales
Magnesium 19mg 52mg Nopales
Phosphorus 46mg 16mg Kohlrabi
Potassium 350mg 257mg Kohlrabi
Sodium 20mg 21mg Kohlrabi
Zinc 0.03mg 0.25mg Nopales
Copper 0.129mg 0.052mg Kohlrabi
Manganese 0.139mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 36IU 457IU Nopales
Vitamin A RAE 2µg 23µg Nopales
Vitamin E 0.48mg 0mg Kohlrabi
Vitamin C 62mg 9.3mg Kohlrabi
Vitamin B1 0.05mg 0.012mg Kohlrabi
Vitamin B2 0.02mg 0.041mg Nopales
Vitamin B3 0.4mg 0.41mg Nopales
Vitamin B5 0.165mg 0.167mg Nopales
Vitamin B6 0.15mg 0.07mg Kohlrabi
Folate 16µg 3µg Kohlrabi
Vitamin K 0.1µg 5.3µg Nopales
Tryptophan 0.01mg 0.014mg Nopales
Threonine 0.049mg 0.04mg Kohlrabi
Isoleucine 0.078mg 0.049mg Kohlrabi
Leucine 0.067mg 0.077mg Nopales
Lysine 0.056mg 0.059mg Nopales
Methionine 0.013mg 0.015mg Nopales
Phenylalanine 0.039mg 0.049mg Nopales
Valine 0.05mg 0.059mg Nopales
Histidine 0.019mg 0.025mg Nopales
Saturated Fat 0.013g 0.016g Kohlrabi
Monounsaturated Fat 0.007g 0.018g Nopales
Polyunsaturated fat 0.048g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Nopales
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
10%
Nopales
Minerals Daily Need Coverage Score
15%
Kohlrabi
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 13)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.6)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.