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  6. Kohlrabi vs. Fish sandwich

Kohlrabi vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and fish sandwiches?

  • Kohlrabi is richer in vitamin C and fiber, yet fish sandwiches are richer in selenium, vitamin B12, iron, vitamin B1, vitamin K, and vitamin B3.
  • Kohlrabi's daily need coverage for vitamin C is 67% higher.
  • Kohlrabi has 4 times more fiber than fish sandwiches. Kohlrabi has 3.6g of fiber, while fish sandwiches have 1g.
  • Kohlrabi contains less sodium.
  • Kohlrabi has a lower glycemic index than fish sandwiches.

We used Kohlrabi, raw and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Kohlrabi vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +69.9%
Contains more CopperCopper +72%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +54.2%
Contains more IronIron +275%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +152.2%
Contains more ManganeseManganese +89.9%
Contains more SeleniumSelenium +2471.4%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +3344.4%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +14.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13500%
Contains more FolateFolate +187.5%
Contains more CholineCholine +135%

All nutrients comparison - raw data values

Nutrient Kohlrabi Fish sandwich DV% diff.
Vitamin C 62mg 1.8mg 67%
Polyunsaturated fat 0.048g 6.257g 41%
Selenium 0.7µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Sodium 20mg 602mg 25%
Fats 0.1g 12.45g 19%
Protein 1.7g 10.29g 17%
Iron 0.4mg 1.5mg 14%
Vitamin B1 0.05mg 0.21mg 13%
Calories 27kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Vitamin B3 0.4mg 2.15mg 11%
Vitamin K 0.1µg 13.6µg 11%
Fiber 3.6g 1g 10%
Phosphorus 46mg 116mg 10%
Saturated fat 0.013g 1.949g 9%
Vitamin B2 0.02mg 0.14mg 9%
Folate 16µg 46µg 8%
Carbs 6.2g 26.69g 7%
Monounsaturated fat 0.007g 2.595g 6%
Vitamin B6 0.15mg 0.07mg 6%
Copper 0.129mg 0.075mg 6%
Manganese 0.139mg 0.264mg 5%
Zinc 0.03mg 0.49mg 4%
Vitamin B5 0.165mg 0.37mg 4%
Potassium 350mg 206mg 4%
Choline 12.3mg 28.9mg 3%
Fructose 1.47g 2%
Vitamin D 0IU 9IU 1%
Magnesium 19mg 25mg 1%
Calcium 24mg 37mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 2.6g 25.69g N/A
Sugar 2.6g 3.53g N/A
Vitamin A 2µg 6µg 0%
Vitamin E 0.48mg 0.55mg 0%
Trans fat 0g 0.08g N/A
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%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +87.9%
Contains more ProteinProtein +505.3%
Contains more FatsFats +12350%
Contains more CarbsCarbs +330.5%
Contains more OtherOther +113%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +36971.4%
Contains more Poly. FatPolyunsaturated fat +12935.4%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.