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  6. Kohlrabi vs. Rib eye steak

Kohlrabi vs. Rib eye steak — In-Depth Nutrition Comparison

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How are kohlrabi and rib eye steak different?

  • Kohlrabi is richer in vitamin C, while rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, iron, and vitamin B2.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than kohlrabi.
  • Kohlrabi is lower in saturated fat.
  • Kohlrabi has a higher glycemic index (20) than rib eye steak (0).

Kohlrabi, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Kohlrabi vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +34.6%
Contains more CopperCopper +61.3%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +73.8%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +460%
Contains more ZincZinc +19600%
Contains more PhosphorusPhosphorus +230.4%
Contains more SeleniumSelenium +4142.9%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +380%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +1335%
Contains more Vitamin B3Vitamin B3 +1127%
Contains more Vitamin B5Vitamin B5 +224.8%
Contains more Vitamin B6Vitamin B6 +218%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +296.7%

All nutrients comparison - raw data values

Nutrient Kohlrabi Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Vitamin C 62mg 0mg 69%
Zinc 0.03mg 5.91mg 53%
Selenium 0.7µg 29.7µg 53%
Protein 1.7g 23.69g 44%
Saturated fat 0.013g 9.684g 44%
Fats 0.1g 21.81g 33%
Vitamin B3 0.4mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.007g 10.519g 26%
Vitamin B6 0.15mg 0.477mg 25%
Iron 0.4mg 2.24mg 23%
Vitamin B2 0.02mg 0.287mg 21%
Phosphorus 46mg 152mg 15%
Fiber 3.6g 0g 14%
Calories 27kcal 291kcal 13%
Choline 12.3mg 48.8mg 7%
Polyunsaturated fat 0.048g 1.027g 7%
Vitamin B5 0.165mg 0.536mg 7%
Copper 0.129mg 0.08mg 5%
Vitamin E 0.48mg 0.1mg 3%
Manganese 0.139mg 0.08mg 3%
Potassium 350mg 260mg 3%
Folate 16µg 6µg 3%
Vitamin B1 0.05mg 0.071mg 2%
Carbs 6.2g 0g 2%
Vitamin D 0IU 7IU 1%
Vitamin A 2µg 8µg 1%
Sodium 20mg 54mg 1%
Vitamin D 0µg 0.2µg 1%
Calcium 24mg 11mg 1%
Vitamin K 0.1µg 1.6µg 1%
Magnesium 19mg 22mg 1%
Net carbs 2.6g 0g N/A
Sugar 2.6g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.01mg 0.265mg 0%
Threonine 0.049mg 1.116mg 0%
Isoleucine 0.078mg 1.103mg 0%
Leucine 0.067mg 2.041mg 0%
Lysine 0.056mg 2.269mg 0%
Methionine 0.013mg 0.641mg 0%
Phenylalanine 0.039mg 0.95mg 0%
Valine 0.05mg 1.184mg 0%
Histidine 0.019mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +67%
Contains more OtherOther +9900%
Contains more ProteinProtein +1293.5%
Contains more FatsFats +21710%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +150171.4%
Contains more Poly. FatPolyunsaturated fat +2039.6%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.