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Kohlrabi vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and provolone?

  • Kohlrabi is richer in vitamin C, yet provolone is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Provolone's daily need coverage for saturated fat is 85% higher.
  • Kohlrabi contains less sodium.

We used Kohlrabi, raw and Cheese, provolone types in this comparison.

Infographic

Kohlrabi vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +153.6%
Contains more CopperCopper +396.2%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1290%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +3050%
Contains more IronIron +30%
Contains more ZincZinc +10666.7%
Contains more PhosphorusPhosphorus +978.3%
Contains more SeleniumSelenium +1971.4%

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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.7%
Contains more Vitamin B1Vitamin B1 +163.2%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B6Vitamin B6 +105.5%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +11700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1505%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +25.2%

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +189.7%
Contains more WaterWater +122.2%
Contains more ProteinProtein +1404.7%
Contains more FatsFats +26520%
Contains more OtherOther +371%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +105514.3%
Contains more Poly. FatPolyunsaturated fat +1502.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Provolone DV% diff.
Saturated fat 0.013g 17.078g 78%
Calcium 24mg 756mg 73%
Vitamin C 62mg 0mg 69%
Phosphorus 46mg 496mg 64%
Vitamin B12 0µg 1.46µg 61%
Protein 1.7g 25.58g 48%
Fats 0.1g 26.62g 41%
Sodium 20mg 876mg 37%
Zinc 0.03mg 3.23mg 29%
Vitamin A 2µg 236µg 26%
Selenium 0.7µg 14.5µg 25%
Cholesterol 0mg 69mg 23%
Vitamin B2 0.02mg 0.321mg 23%
Monounsaturated fat 0.007g 7.393g 18%
Calories 27kcal 351kcal 16%
Fiber 3.6g 0g 14%
Copper 0.129mg 0.026mg 11%
Vitamin B5 0.165mg 0.476mg 6%
Manganese 0.139mg 0.01mg 6%
Potassium 350mg 138mg 6%
Vitamin B6 0.15mg 0.073mg 6%
Polyunsaturated fat 0.048g 0.769g 5%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.05mg 0.019mg 3%
Vitamin D 0IU 20IU 3%
Folate 16µg 10µg 2%
Vitamin K 0.1µg 2.2µg 2%
Vitamin B3 0.4mg 0.156mg 2%
Magnesium 19mg 28mg 2%
Vitamin E 0.48mg 0.23mg 2%
Iron 0.4mg 0.52mg 2%
Choline 12.3mg 15.4mg 1%
Carbs 6.2g 2.14g 1%
Net carbs 2.6g 2.14g N/A
Sugar 2.6g 0.56g N/A
Tryptophan 0.01mg 0.345mg 0%
Threonine 0.049mg 0.982mg 0%
Isoleucine 0.078mg 1.091mg 0%
Leucine 0.067mg 2.297mg 0%
Lysine 0.056mg 2.646mg 0%
Methionine 0.013mg 0.686mg 0%
Phenylalanine 0.039mg 1.287mg 0%
Valine 0.05mg 1.64mg 0%
Histidine 0.019mg 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
15%
Kohlrabi
78%
Provolone

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 2.04g)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 856mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 17.065g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 7)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.9)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.