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  6. Kohlrabi vs. Orange

Kohlrabi vs. Orange — In-Depth Nutrition Comparison

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Differences between Kohlrabi and Orange

  • Kohlrabi is higher than Orange in Vitamin C, Copper, and Vitamin B6.
  • Kohlrabi has 3 times more Phosphorus than Orange. While Kohlrabi has 46mg of Phosphorus, Orange has only 14mg.
  • Kohlrabi has less Sugar.

The food types used in this comparison are Kohlrabi, raw and Oranges, raw, all commercial varieties.

Infographic

Kohlrabi vs Orange 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
7
:
3
Orange
Orange
Contains more Iron +300%
Contains more Magnesium +90%
Contains more Phosphorus +228.6%
Contains more Potassium +93.4%
Contains more Copper +186.7%
Contains more Manganese +456%
Contains more Selenium +40%
Contains more Calcium +66.7%
Contains less Sodium -100%
Contains more Zinc +133.3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +300%
Contains more Magnesium +90%
Contains more Phosphorus +228.6%
Contains more Potassium +93.4%
Contains more Copper +186.7%
Contains more Manganese +456%
Contains more Selenium +40%
Contains more Calcium +66.7%
Contains less Sodium -100%
Contains more Zinc +133.3%

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
Orange
Orange
Contains more Vitamin E +166.7%
Contains more Vitamin C +16.5%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +150%
Contains more Vitamin K +∞%
Contains more Vitamin A +525%
Contains more Vitamin B1 +74%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +51.5%
Contains more Folate +87.5%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +166.7%
Contains more Vitamin C +16.5%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +150%
Contains more Vitamin K +∞%
Contains more Vitamin A +525%
Contains more Vitamin B1 +74%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +51.5%
Contains more Folate +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Orange
Orange
Contains more Protein +80.9%
Contains more Other +127.3%
Contains more Fats +20%
Contains more Carbs +89.5%
Equal in Water - 86.75
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +80.9%
Contains more Other +127.3%
Contains more Fats +20%
Contains more Carbs +89.5%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Orange
Orange
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +92%
Contains more Monounsaturated Fat +228.6%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +92%
Contains more Monounsaturated Fat +228.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Orange Opinion
Net carbs 2.6g 9.35g Orange
Protein 1.7g 0.94g Kohlrabi
Fats 0.1g 0.12g Orange
Carbs 6.2g 11.75g Orange
Calories 27kcal 47kcal Orange
Sugar 2.6g 9.35g Kohlrabi
Fiber 3.6g 2.4g Kohlrabi
Calcium 24mg 40mg Orange
Iron 0.4mg 0.1mg Kohlrabi
Magnesium 19mg 10mg Kohlrabi
Phosphorus 46mg 14mg Kohlrabi
Potassium 350mg 181mg Kohlrabi
Sodium 20mg 0mg Orange
Zinc 0.03mg 0.07mg Orange
Copper 0.129mg 0.045mg Kohlrabi
Manganese 0.139mg 0.025mg Kohlrabi
Selenium 0.7µg 0.5µg Kohlrabi
Vitamin A 36IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.48mg 0.18mg Kohlrabi
Vitamin C 62mg 53.2mg Kohlrabi
Vitamin B1 0.05mg 0.087mg Orange
Vitamin B2 0.02mg 0.04mg Orange
Vitamin B3 0.4mg 0.282mg Kohlrabi
Vitamin B5 0.165mg 0.25mg Orange
Vitamin B6 0.15mg 0.06mg Kohlrabi
Folate 16µg 30µg Orange
Vitamin K 0.1µg 0µg Kohlrabi
Tryptophan 0.01mg 0.009mg Kohlrabi
Threonine 0.049mg 0.015mg Kohlrabi
Isoleucine 0.078mg 0.025mg Kohlrabi
Leucine 0.067mg 0.023mg Kohlrabi
Lysine 0.056mg 0.047mg Kohlrabi
Methionine 0.013mg 0.02mg Orange
Phenylalanine 0.039mg 0.031mg Kohlrabi
Valine 0.05mg 0.04mg Kohlrabi
Histidine 0.019mg 0.018mg Kohlrabi
Saturated Fat 0.013g 0.015g Kohlrabi
Monounsaturated Fat 0.007g 0.023g Orange
Polyunsaturated fat 0.048g 0.025g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Orange
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
24%
Orange
Minerals Daily Need Coverage Score
15%
Kohlrabi
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 20mg)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 6.75g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.