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  6. Kohlrabi vs. Brown rice

Kohlrabi vs. Brown rice — In-Depth Nutrition Comparison

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How are kohlrabi and brown rice different?

  • Kohlrabi is richer in vitamin C, fiber, and potassium, while brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, phosphorus, and zinc.
  • Kohlrabi covers your daily need for vitamin C, 69% more than brown rice.
  • Kohlrabi contains 4 times more potassium than brown rice. Kohlrabi contains 350mg of potassium, while brown rice contains 86mg.
  • Brown rice has a higher glycemic index (66) than kohlrabi (20).

Kohlrabi, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Kohlrabi vs Brown 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +307%
Contains more CopperCopper +21.7%
Contains more MagnesiumMagnesium +105.3%
Contains more IronIron +40%
Contains more ZincZinc +2266.7%
Contains more PhosphorusPhosphorus +123.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +600.7%
Contains more SeleniumSelenium +728.6%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B6Vitamin B6 +22%
Contains more FolateFolate +77.8%
Contains more CholineCholine +33.7%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +130.3%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Brown rice DV% diff.
Vitamin C 62mg 0mg 69%
Manganese 0.139mg 0.974mg 36%
Vitamin B3 0.4mg 2.561mg 14%
Vitamin B1 0.05mg 0.178mg 11%
Starch 24.79g 10%
Selenium 0.7µg 5.8µg 9%
Fiber 3.6g 1.6g 8%
Phosphorus 46mg 103mg 8%
Potassium 350mg 86mg 8%
Carbs 6.2g 25.58g 6%
Zinc 0.03mg 0.71mg 6%
Calories 27kcal 123kcal 5%
Magnesium 19mg 39mg 5%
Vitamin B5 0.165mg 0.38mg 4%
Vitamin B2 0.02mg 0.069mg 4%
Copper 0.129mg 0.106mg 3%
Polyunsaturated fat 0.048g 0.366g 2%
Vitamin B6 0.15mg 0.123mg 2%
Protein 1.7g 2.74g 2%
Folate 16µg 9µg 2%
Iron 0.4mg 0.56mg 2%
Vitamin E 0.48mg 0.17mg 2%
Calcium 24mg 3mg 2%
Choline 12.3mg 9.2mg 1%
Fats 0.1g 0.97g 1%
Sodium 20mg 4mg 1%
Monounsaturated fat 0.007g 0.369g 1%
Saturated fat 0.013g 0.26g 1%
Net carbs 2.6g 23.98g N/A
Sugar 2.6g 0.24g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.01mg 0.033mg 0%
Threonine 0.049mg 0.095mg 0%
Isoleucine 0.078mg 0.109mg 0%
Leucine 0.067mg 0.214mg 0%
Lysine 0.056mg 0.099mg 0%
Methionine 0.013mg 0.058mg 0%
Phenylalanine 0.039mg 0.133mg 0%
Valine 0.05mg 0.151mg 0%
Histidine 0.019mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +29.5%
Contains more OtherOther +127.3%
Contains more ProteinProtein +61.2%
Contains more FatsFats +870%
Contains more CarbsCarbs +312.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +5171.4%
Contains more Poly. FatPolyunsaturated fat +662.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.