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Kohlrabi vs. Sapodilla — In-Depth Nutrition Comparison

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The main differences between kohlrabi and sapodillas

  • Kohlrabi has more vitamin C and vitamin B6; however, sapodillas have more fiber.
  • Daily need coverage for vitamin C for kohlrabi is 53% higher.
  • Sapodillas have 4 times less vitamin B6 than kohlrabi. Kohlrabi has 0.15mg of vitamin B6, while sapodillas have 0.037mg.
  • Sapodillas have a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Sapodilla, raw.

Infographic

Kohlrabi vs Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +81.3%
Contains more CopperCopper +50%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +100%
Contains more ZincZinc +233.3%
Contains less SodiumSodium -40%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +321.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +305.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B5Vitamin B5 +52.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +286.4%
Contains more WaterWater +16.7%
Contains more OtherOther +100%
Contains more FatsFats +1000%
Contains more CarbsCarbs +221.9%

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +336.4%
Contains more Mono. FatMonounsaturated fat +7342.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Sapodilla DV% diff.
Vitamin C 62mg 14.7mg 53%
Vitamin B6 0.15mg 0.037mg 9%
Fiber 3.6g 5.3g 7%
Manganese 0.139mg 6%
Copper 0.129mg 0.086mg 5%
Carbs 6.2g 19.96g 5%
Potassium 350mg 193mg 5%
Iron 0.4mg 0.8mg 5%
Phosphorus 46mg 12mg 5%
Vitamin B1 0.05mg 0mg 4%
Protein 1.7g 0.44g 3%
Vitamin E 0.48mg 3%
Calories 27kcal 83kcal 3%
Choline 12.3mg 2%
Magnesium 19mg 12mg 2%
Fats 0.1g 1.1g 2%
Vitamin B5 0.165mg 0.252mg 2%
Zinc 0.03mg 0.1mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Monounsaturated fat 0.007g 0.521g 1%
Saturated fat 0.013g 0.194g 1%
Folate 16µg 14µg 1%
Net carbs 2.6g 14.66g N/A
Calcium 24mg 21mg 0%
Sugar 2.6g N/A
Sodium 20mg 12mg 0%
Vitamin A 2µg 3µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.048g 0.011g 0%
Tryptophan 0.01mg 0.005mg 0%
Threonine 0.049mg 0.012mg 0%
Isoleucine 0.078mg 0.015mg 0%
Leucine 0.067mg 0.024mg 0%
Lysine 0.056mg 0.039mg 0%
Methionine 0.013mg 0.003mg 0%
Phenylalanine 0.039mg 0.013mg 0%
Valine 0.05mg 0.016mg 0%
Histidine 0.019mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Sapodilla
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
7%
Sapodilla
Minerals Daily Need Coverage Score
15%
Kohlrabi
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Sapodilla
Sapodilla contains less Sodium (difference - 8mg)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.181g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.