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 have more calcium, manganese, vitamin A, and magnesium.
- Daily need coverage for vitamin C for kohlrabi is 59% higher.
- Kohlrabi has a higher glycemic index than nopales.
Food types used in this article are Kohlrabi, raw and Nopales, raw.
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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.
| Contains more PotassiumPotassium | +36.2% |
| Contains more CopperCopper | +148.1% |
| Contains more PhosphorusPhosphorus | +187.5% |
| Contains more MagnesiumMagnesium | +173.7% |
| Contains more CalciumCalcium | +583.3% |
| Contains more IronIron | +47.5% |
| Contains more ZincZinc | +733.3% |
| Contains more ManganeseManganese | +228.8% |
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.
| Contains more Vitamin CVitamin C | +566.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more FolateFolate | +433.3% |
| Contains more CholineCholine | +68.5% |
| Contains more Vitamin AVitamin A | +1050% |
| Contains more Vitamin B2Vitamin B2 | +105% |
| Contains more Vitamin KVitamin K | +5200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.8% |
| Contains more CarbsCarbs | +86.2% |
| Contains more OtherOther | +14% |
~equal in
Fats
~0.09g
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Mono. FatMonounsaturated fat | +157.1% |
~equal in
Polyunsaturated fat
~0.05g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 62mg | 9.3mg | 59% |
| Manganese | 0.139mg | 0.457mg | 14% |
| Calcium | 24mg | 164mg | 14% |
| Copper | 0.129mg | 0.052mg | 9% |
| Magnesium | 19mg | 52mg | 8% |
| Vitamin B6 | 0.15mg | 0.07mg | 6% |
| Fiber | 3.6g | 2.2g | 6% |
| Phosphorus | 46mg | 16mg | 4% |
| Vitamin K | 0.1µg | 5.3µg | 4% |
| Vitamin E | 0.48mg | 0mg | 3% |
| Vitamin B1 | 0.05mg | 0.012mg | 3% |
| Potassium | 350mg | 257mg | 3% |
| Folate | 16µg | 3µg | 3% |
| Zinc | 0.03mg | 0.25mg | 2% |
| Vitamin B2 | 0.02mg | 0.041mg | 2% |
| Vitamin A | 2µg | 23µg | 2% |
| Iron | 0.4mg | 0.59mg | 2% |
| Protein | 1.7g | 1.32g | 1% |
| Choline | 12.3mg | 7.3mg | 1% |
| Calories | 27kcal | 16kcal | 1% |
| Carbs | 6.2g | 3.33g | 1% |
| Fats | 0.1g | 0.09g | 0% |
| Net carbs | 2.6g | 1.13g | N/A |
| Sugar | 2.6g | 1.15g | N/A |
| Sodium | 20mg | 21mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B3 | 0.4mg | 0.41mg | 0% |
| Vitamin B5 | 0.165mg | 0.167mg | 0% |
| Saturated fat | 0.013g | 0.016g | 0% |
| Monounsaturated fat | 0.007g | 0.018g | 0% |
| Polyunsaturated fat | 0.048g | 0.05g | 0% |
| Tryptophan | 0.01mg | 0.014mg | 0% |
| Threonine | 0.049mg | 0.04mg | 0% |
| Isoleucine | 0.078mg | 0.049mg | 0% |
| Leucine | 0.067mg | 0.077mg | 0% |
| Lysine | 0.056mg | 0.059mg | 0% |
| Methionine | 0.013mg | 0.015mg | 0% |
| Phenylalanine | 0.039mg | 0.049mg | 0% |
| Valine | 0.05mg | 0.059mg | 0% |
| Histidine | 0.019mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
15%
23%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 13)
Which food is cheaper?
Nopales is cheaper (difference - $0.6)
Which food is richer in minerals?
Nopales is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.003g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.