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Kohlrabi vs. Poblano — In-Depth Nutrition Comparison

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How are Kohlrabi and Poblano different?

  • Kohlrabi is higher in Vitamin C, however, Poblano is richer in Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Manganese, Copper, and Vitamin B3.
  • Daily need coverage for Vitamin B6 from Poblano is 260% higher.
  • Kohlrabi contains 31 times more Vitamin C than Poblano. While Kohlrabi contains 62mg of Vitamin C, Poblano contains only 2mg.

Kohlrabi, raw and Peppers, ancho, dried are the varieties used in this article.

Infographic

Kohlrabi vs Poblano infographic
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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.
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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -53.5%
Contains more MagnesiumMagnesium +494.7%
Contains more CalciumCalcium +154.2%
Contains more PotassiumPotassium +588.9%
Contains more IronIron +2632.5%
Contains more CopperCopper +293.8%
Contains more ZincZinc +4633.3%
Contains more PhosphorusPhosphorus +337%
Contains more ManganeseManganese +820.1%
Contains more SeleniumSelenium +314.3%

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.
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% 2.2% 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 6.7% 1226% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +56672.2%
Contains more Vitamin B1Vitamin B1 +258%
Contains more Vitamin B2Vitamin B2 +11175%
Contains more Vitamin B3Vitamin B3 +1500.8%
Contains more Vitamin B5Vitamin B5 +1107.9%
Contains more Vitamin B6Vitamin B6 +2256.7%
Contains more FolateFolate +331.3%
~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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +302.1%
Contains more ProteinProtein +597.6%
Contains more FatsFats +8100%
Contains more CarbsCarbs +729.4%
Contains more OtherOther +489%

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% 8% 77%
Saturated Fat: Sat. Fat 0.82 g
Monounsaturated Fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated Fat -98.4%
Contains more Mono. FatMonounsaturated Fat +6928.6%
Contains more Poly. FatPolyunsaturated fat +9297.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Poblano Opinion
Calories 27kcal 281kcal Poblano
Protein 1.7g 11.86g Poblano
Fats 0.1g 8.2g Poblano
Vitamin C 62mg 2mg Kohlrabi
Net carbs 2.6g 29.82g Poblano
Carbs 6.2g 51.42g Poblano
Magnesium 19mg 113mg Poblano
Calcium 24mg 61mg Poblano
Potassium 350mg 2411mg Poblano
Iron 0.4mg 10.93mg Poblano
Sugar 2.6g Poblano
Fiber 3.6g 21.6g Poblano
Copper 0.129mg 0.508mg Poblano
Zinc 0.03mg 1.42mg Poblano
Phosphorus 46mg 201mg Poblano
Sodium 20mg 43mg Kohlrabi
Vitamin A 36IU 20438IU Poblano
Vitamin A RAE 2µg 1022µg Poblano
Vitamin E 0.48mg Kohlrabi
Manganese 0.139mg 1.279mg Poblano
Selenium 0.7µg 2.9µg Poblano
Vitamin B1 0.05mg 0.179mg Poblano
Vitamin B2 0.02mg 2.255mg Poblano
Vitamin B3 0.4mg 6.403mg Poblano
Vitamin B5 0.165mg 1.993mg Poblano
Vitamin B6 0.15mg 3.535mg Poblano
Vitamin K 0.1µg Kohlrabi
Folate 16µg 69µg Poblano
Choline 12.3mg Kohlrabi
Saturated Fat 0.013g 0.82g Kohlrabi
Monounsaturated Fat 0.007g 0.492g Poblano
Polyunsaturated fat 0.048g 4.511g Poblano
Tryptophan 0.01mg 0.155mg Poblano
Threonine 0.049mg 0.425mg Poblano
Isoleucine 0.078mg 0.373mg Poblano
Leucine 0.067mg 0.605mg Poblano
Lysine 0.056mg 0.515mg Poblano
Methionine 0.013mg 0.142mg Poblano
Phenylalanine 0.039mg 0.361mg Poblano
Valine 0.05mg 0.489mg Poblano
Histidine 0.019mg 0.232mg Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Poblano
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
24%
Kohlrabi
223%
Poblano
Minerals Daily Need Coverage Score
15%
Kohlrabi
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.807g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $6.4)
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.