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  6. Kohlrabi vs. Pacific saury raw

Kohlrabi vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and pacific saury raw

  • Kohlrabi has more vitamin C and fiber, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B3, vitamin B5, and choline.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than kohlrabi.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of kohlrabi is 20.

These are the specific foods used in this comparison Kohlrabi, raw and Fish, pike, northern, raw.

Infographic

Kohlrabi vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +35.1%
Contains more CopperCopper +152.9%
Contains less SodiumSodium -48.7%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +137.5%
Contains more IronIron +37.5%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +378.3%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +1700%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +1531.6%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +354.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +428.5%
~equal in Vitamin K ~0.1µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin C 62mg 3.8mg 65%
Protein 1.7g 19.26g 35%
Phosphorus 46mg 220mg 25%
Selenium 0.7µg 12.6µg 22%
Fiber 3.6g 0g 14%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B5 0.165mg 0.75mg 12%
Vitamin B3 0.4mg 2.3mg 12%
Vitamin D 0IU 99IU 12%
Choline 12.3mg 65mg 10%
Copper 0.129mg 0.051mg 9%
Zinc 0.03mg 0.67mg 6%
Manganese 0.139mg 0.24mg 4%
Potassium 350mg 259mg 3%
Calcium 24mg 57mg 3%
Magnesium 19mg 31mg 3%
Vitamin B6 0.15mg 0.117mg 3%
Vitamin B2 0.02mg 0.063mg 3%
Calories 27kcal 88kcal 3%
Iron 0.4mg 0.55mg 2%
Vitamin A 2µg 21µg 2%
Vitamin E 0.48mg 0.2mg 2%
Carbs 6.2g 0g 2%
Polyunsaturated fat 0.048g 0.202g 1%
Vitamin B1 0.05mg 0.058mg 1%
Sodium 20mg 39mg 1%
Fats 0.1g 0.69g 1%
Net carbs 2.6g 0g N/A
Sugar 2.6g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Folate 16µg 15µg 0%
Saturated fat 0.013g 0.118g 0%
Monounsaturated fat 0.007g 0.157g 0%
Tryptophan 0.01mg 0.216mg 0%
Threonine 0.049mg 0.844mg 0%
Isoleucine 0.078mg 0.887mg 0%
Leucine 0.067mg 1.565mg 0%
Lysine 0.056mg 1.768mg 0%
Methionine 0.013mg 0.57mg 0%
Phenylalanine 0.039mg 0.752mg 0%
Valine 0.05mg 0.992mg 0%
Histidine 0.019mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.3%
Contains more ProteinProtein +1032.9%
Contains more FatsFats +590%
Contains more OtherOther +13%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +2142.9%
Contains more Poly. FatPolyunsaturated fat +320.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.