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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -53.5%
Contains more Calcium +154.2%
Contains more Iron +2632.5%
Contains more Magnesium +494.7%
Contains more Phosphorus +337%
Contains more Potassium +588.9%
Contains more Zinc +4633.3%
Contains more Copper +293.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 410% 81% 87% 213% 6% 39% 170%
Contains less Sodium -53.5%
Contains more Calcium +154.2%
Contains more Iron +2632.5%
Contains more Magnesium +494.7%
Contains more Phosphorus +337%
Contains more Potassium +588.9%
Contains more Zinc +4633.3%
Contains more Copper +293.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +3000%
Contains more Vitamin A +56672.2%
Contains more Vitamin B1 +258%
Contains more Vitamin B2 +11175%
Contains more Vitamin B3 +1500.8%
Contains more Vitamin B5 +1107.9%
Contains more Vitamin B6 +2256.7%
Contains more Folate +331.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +3000%
Contains more Vitamin A +56672.2%
Contains more Vitamin B1 +258%
Contains more Vitamin B2 +11175%
Contains more Vitamin B3 +1500.8%
Contains more Vitamin B5 +1107.9%
Contains more Vitamin B6 +2256.7%
Contains more Folate +331.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Poblano
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Poblano Opinion
Net carbs 2.6g 29.82g Poblano
Protein 1.7g 11.86g Poblano
Fats 0.1g 8.2g Poblano
Carbs 6.2g 51.42g Poblano
Calories 27kcal 281kcal Poblano
Starch g g
Fructose g g
Sugar 2.6g g Poblano
Fiber 3.6g 21.6g Poblano
Calcium 24mg 61mg Poblano
Iron 0.4mg 10.93mg Poblano
Magnesium 19mg 113mg Poblano
Phosphorus 46mg 201mg Poblano
Potassium 350mg 2411mg Poblano
Sodium 20mg 43mg Kohlrabi
Zinc 0.03mg 1.42mg Poblano
Copper 0.129mg 0.508mg Poblano
Vitamin A 36IU 20438IU Poblano
Vitamin E 0.48mg mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 2mg Kohlrabi
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
Folate 16µg 69µg Poblano
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Kohlrabi
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.82g Kohlrabi
Monounsaturated Fat 0.007g 0.492g Poblano
Polyunsaturated fat 0.048g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Poblano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
242
Poblano
Mineral Summary Score
17
Kohlrabi
128
Poblano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Kohlrabi
71%
Poblano
Carbohydrates
6%
Kohlrabi
51%
Poblano
Fats
0%
Kohlrabi
38%
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 is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.