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  6. Kohlrabi vs. Rice

Kohlrabi vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between Kohlrabi and Rice?

  • Kohlrabi is richer in Vitamin C, Fiber, Potassium, and Copper, yet Rice is richer in Manganese, Selenium, Folate, Iron, Vitamin B1, and Vitamin B3.
  • Kohlrabi's daily need coverage for Vitamin C is 69% higher.
  • Kohlrabi has 10 times more Potassium than Rice. Kohlrabi has 350mg of Potassium, while Rice has 35mg.

We used Kohlrabi, raw and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Kohlrabi vs Rice 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.
Kohlrabi
Kohlrabi
5
:
5
Rice
Rice
Contains more Calcium +140%
Contains more Magnesium +58.3%
Contains more Potassium +900%
Contains more Copper +87%
Contains more Iron +200%
Contains less Sodium -95%
Contains more Zinc +1533.3%
Contains more Manganese +239.6%
Contains more Selenium +971.4%
Equal in Phosphorus - 43
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +140%
Contains more Magnesium +58.3%
Contains more Potassium +900%
Contains more Copper +87%
Contains more Iron +200%
Contains less Sodium -95%
Contains more Zinc +1533.3%
Contains more Manganese +239.6%
Contains more Selenium +971.4%
Equal in Phosphorus - 43

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.
Kohlrabi
Kohlrabi
6
:
4
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +61.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +136.4%
Contains more Folate +262.5%
Kohlrabi
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +61.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +269%
Contains more Vitamin B5 +136.4%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Rice
Rice
Contains more Water +33%
Contains more Other +138.1%
Contains more Protein +58.2%
Contains more Fats +180%
Contains more Carbs +354.4%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +33%
Contains more Other +138.1%
Contains more Protein +58.2%
Contains more Fats +180%
Contains more Carbs +354.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Rice
Rice
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +1157.1%
Contains more Polyunsaturated fat +58.3%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +1157.1%
Contains more Polyunsaturated fat +58.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Rice Opinion
Net carbs 2.6g 27.77g Rice
Protein 1.7g 2.69g Rice
Fats 0.1g 0.28g Rice
Carbs 6.2g 28.17g Rice
Calories 27kcal 130kcal Rice
Sugar 2.6g 0.05g Rice
Fiber 3.6g 0.4g Kohlrabi
Calcium 24mg 10mg Kohlrabi
Iron 0.4mg 1.2mg Rice
Magnesium 19mg 12mg Kohlrabi
Phosphorus 46mg 43mg Kohlrabi
Potassium 350mg 35mg Kohlrabi
Sodium 20mg 1mg Rice
Zinc 0.03mg 0.49mg Rice
Copper 0.129mg 0.069mg Kohlrabi
Manganese 0.139mg 0.472mg Rice
Selenium 0.7µg 7.5µg Rice
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.04mg Kohlrabi
Vitamin C 62mg 0mg Kohlrabi
Vitamin B1 0.05mg 0.163mg Rice
Vitamin B2 0.02mg 0.013mg Kohlrabi
Vitamin B3 0.4mg 1.476mg Rice
Vitamin B5 0.165mg 0.39mg Rice
Vitamin B6 0.15mg 0.093mg Kohlrabi
Folate 16µg 58µg Rice
Vitamin K 0.1µg 0µg Kohlrabi
Tryptophan 0.01mg 0.031mg Rice
Threonine 0.049mg 0.096mg Rice
Isoleucine 0.078mg 0.116mg Rice
Leucine 0.067mg 0.222mg Rice
Lysine 0.056mg 0.097mg Rice
Methionine 0.013mg 0.063mg Rice
Phenylalanine 0.039mg 0.144mg Rice
Valine 0.05mg 0.164mg Rice
Histidine 0.019mg 0.063mg Rice
Saturated Fat 0.013g 0.077g Kohlrabi
Monounsaturated Fat 0.007g 0.088g Rice
Polyunsaturated fat 0.048g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
13%
Rice
Minerals Daily Need Coverage Score
15%
Kohlrabi
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.55g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 40)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.