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  6. Kohlrabi vs. Salsify

Kohlrabi vs. Salsify — In-Depth Nutrition Comparison

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How are Kohlrabi and Salsify different?

  • Kohlrabi is higher in Vitamin C, and Copper, however, Salsify is richer in Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Kohlrabi contains 2 times more Copper than Salsify. While Kohlrabi contains 0.129mg of Copper, Salsify contains only 0.07mg.

Kohlrabi, raw and Salsify, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Kohlrabi vs Salsify 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
4
:
6
Salsify
Salsify
Contains more Potassium +23.7%
Contains more Copper +84.3%
Contains more Selenium +16.7%
Contains more Calcium +95.8%
Contains more Iron +37.5%
Contains more Phosphorus +21.7%
Contains less Sodium -20%
Contains more Zinc +900%
Contains more Manganese +51.1%
Equal in Magnesium - 18
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Potassium +23.7%
Contains more Copper +84.3%
Contains more Selenium +16.7%
Contains more Calcium +95.8%
Contains more Iron +37.5%
Contains more Phosphorus +21.7%
Contains less Sodium -20%
Contains more Zinc +900%
Contains more Manganese +51.1%
Equal in Magnesium - 18

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
5
:
5
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +152.6%
Contains more Vitamin C +1247.8%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +765%
Contains more Vitamin B5 +67.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin K +200%
Equal in Vitamin B3 - 0.392
Equal in Folate - 15
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +152.6%
Contains more Vitamin C +1247.8%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +765%
Contains more Vitamin B5 +67.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin K +200%
Equal in Vitamin B3 - 0.392
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Salsify
Salsify
Contains more Water +12.3%
Contains more Other +35.1%
Contains more Protein +60.6%
Contains more Fats +70%
Contains more Carbs +147.7%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Water +12.3%
Contains more Other +35.1%
Contains more Protein +60.6%
Contains more Fats +70%
Contains more Carbs +147.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Salsify
Salsify
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +54.2%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +54.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Salsify Opinion
Net carbs 2.6g 12.26g Salsify
Protein 1.7g 2.73g Salsify
Fats 0.1g 0.17g Salsify
Carbs 6.2g 15.36g Salsify
Calories 27kcal 68kcal Salsify
Sugar 2.6g 2.9g Kohlrabi
Fiber 3.6g 3.1g Kohlrabi
Calcium 24mg 47mg Salsify
Iron 0.4mg 0.55mg Salsify
Magnesium 19mg 18mg Kohlrabi
Phosphorus 46mg 56mg Salsify
Potassium 350mg 283mg Kohlrabi
Sodium 20mg 16mg Salsify
Zinc 0.03mg 0.3mg Salsify
Copper 0.129mg 0.07mg Kohlrabi
Manganese 0.139mg 0.21mg Salsify
Selenium 0.7µg 0.6µg Kohlrabi
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.19mg Kohlrabi
Vitamin C 62mg 4.6mg Kohlrabi
Vitamin B1 0.05mg 0.056mg Salsify
Vitamin B2 0.02mg 0.173mg Salsify
Vitamin B3 0.4mg 0.392mg Kohlrabi
Vitamin B5 0.165mg 0.276mg Salsify
Vitamin B6 0.15mg 0.218mg Salsify
Folate 16µg 15µg Kohlrabi
Vitamin K 0.1µg 0.3µg Salsify
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.041g Kohlrabi
Monounsaturated Fat 0.007g 0.003g Kohlrabi
Polyunsaturated fat 0.048g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Salsify
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%
Salsify
Minerals Daily Need Coverage Score
15%
Kohlrabi
16%
Salsify

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 20)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.028g)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.