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Kohlrabi vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between kohlrabi and pistachios

  • Kohlrabi has more vitamin C; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and magnesium.
  • Pistachios' daily need coverage for copper is 130% more.
  • Kohlrabi contains 11 times more vitamin C than pistachios. Kohlrabi contains 62mg of vitamin C, while pistachios contain 5.6mg.
  • Kohlrabi contains less saturated fat.

The food varieties used in the comparison are Kohlrabi, raw and Nuts, pistachio nuts, raw.

Infographic

Kohlrabi vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +192.9%
Contains more IronIron +880%
Contains more CopperCopper +907.8%
Contains more ZincZinc +7233.3%
Contains more PhosphorusPhosphorus +965.2%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +763.3%
Contains more SeleniumSelenium +900%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +1007.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +495.8%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +215.2%
Contains more Vitamin B6Vitamin B6 +1033.3%
Contains more FolateFolate +218.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1982.4%
Contains more ProteinProtein +1085.9%
Contains more FatsFats +45220%
Contains more CarbsCarbs +338.2%
Contains more OtherOther +198%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +332142.9%
Contains more Poly. FatPolyunsaturated fat +29858.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Pistachio DV% diff.
Copper 0.129mg 1.3mg 130%
Vitamin B6 0.15mg 1.7mg 119%
Polyunsaturated fat 0.048g 14.38g 96%
Fats 0.1g 45.32g 70%
Vitamin B1 0.05mg 0.87mg 68%
Phosphorus 46mg 490mg 63%
Vitamin C 62mg 5.6mg 63%
Monounsaturated fat 0.007g 23.257g 58%
Manganese 0.139mg 1.2mg 46%
Iron 0.4mg 3.92mg 44%
Protein 1.7g 20.16g 37%
Fiber 3.6g 10.6g 28%
Saturated fat 0.013g 5.907g 27%
Calories 27kcal 560kcal 27%
Magnesium 19mg 121mg 24%
Potassium 350mg 1025mg 20%
Zinc 0.03mg 2.2mg 20%
Vitamin E 0.48mg 2.86mg 16%
Selenium 0.7µg 7µg 11%
Vitamin B2 0.02mg 0.16mg 11%
Folate 16µg 51µg 9%
Calcium 24mg 105mg 8%
Carbs 6.2g 27.17g 7%
Vitamin B5 0.165mg 0.52mg 7%
Vitamin B3 0.4mg 1.3mg 6%
Vitamin A 2µg 26µg 3%
Choline 12.3mg 2%
Starch 1.67g 1%
Sodium 20mg 1mg 1%
Net carbs 2.6g 16.57g N/A
Sugar 2.6g 7.66g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.251mg 0%
Threonine 0.049mg 0.684mg 0%
Isoleucine 0.078mg 0.917mg 0%
Leucine 0.067mg 1.604mg 0%
Lysine 0.056mg 1.138mg 0%
Methionine 0.013mg 0.36mg 0%
Phenylalanine 0.039mg 1.092mg 0%
Valine 0.05mg 1.249mg 0%
Histidine 0.019mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
15%
Kohlrabi
125%
Pistachio

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 5.06g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 5.894g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 8)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.