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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 for 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
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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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more PotassiumPotassium +23.7%
Contains more CopperCopper +84.3%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +95.8%
Contains more IronIron +37.5%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +21.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +51.1%
~equal in Magnesium ~18mg

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +1247.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +765%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +110.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.392mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Salsify DV% diff.
Vitamin C 62mg 4.6mg 64%
Vitamin B2 0.02mg 0.173mg 12%
Copper 0.129mg 0.07mg 7%
Vitamin B6 0.15mg 0.218mg 5%
Carbs 6.2g 15.36g 3%
Manganese 0.139mg 0.21mg 3%
Calories 27kcal 68kcal 2%
Vitamin E 0.48mg 0.19mg 2%
Choline 12.3mg 25.9mg 2%
Vitamin B5 0.165mg 0.276mg 2%
Calcium 24mg 47mg 2%
Potassium 350mg 283mg 2%
Iron 0.4mg 0.55mg 2%
Fiber 3.6g 3.1g 2%
Zinc 0.03mg 0.3mg 2%
Protein 1.7g 2.73g 2%
Vitamin B1 0.05mg 0.056mg 1%
Phosphorus 46mg 56mg 1%
Fats 0.1g 0.17g 0%
Net carbs 2.6g 12.26g N/A
Magnesium 19mg 18mg 0%
Sugar 2.6g 2.9g N/A
Sodium 20mg 16mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.4mg 0.392mg 0%
Vitamin K 0.1µg 0.3µg 0%
Folate 16µg 15µg 0%
Saturated fat 0.013g 0.041g 0%
Monounsaturated fat 0.007g 0.003g 0%
Polyunsaturated fat 0.048g 0.074g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

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% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more WaterWater +12.3%
Contains more OtherOther +35.1%
Contains more ProteinProtein +60.6%
Contains more FatsFats +70%
Contains more CarbsCarbs +147.7%

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +54.2%

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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. 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.