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  6. Kohlrabi vs. Chia seeds

Kohlrabi vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and chia seeds?

  • Kohlrabi is higher in vitamin C, yet chia seeds are higher in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 123% more.
  • Kohlrabi has 39 times more vitamin C than chia seeds. While kohlrabi has 62mg of vitamin C, chia seeds have only 1.6mg.

We used Kohlrabi, raw and Seeds, chia seeds, dried types in this article.

Infographic

Kohlrabi vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +2529.2%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +1830%
Contains more CopperCopper +616.3%
Contains more ZincZinc +15166.7%
Contains more PhosphorusPhosphorus +1769.6%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1859%
Contains more SeleniumSelenium +7785.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +3775%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +206.3%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Chia seeds DV% diff.
Polyunsaturated fat 0.048g 23.665g 157%
Fiber 3.6g 34.4g 123%
Phosphorus 46mg 860mg 116%
Manganese 0.139mg 2.723mg 112%
Selenium 0.7µg 55.2µg 99%
Iron 0.4mg 7.72mg 92%
Copper 0.129mg 0.924mg 88%
Magnesium 19mg 335mg 75%
Vitamin C 62mg 1.6mg 67%
Calcium 24mg 631mg 61%
Vitamin B3 0.4mg 8.83mg 53%
Vitamin B1 0.05mg 0.62mg 48%
Fats 0.1g 30.74g 47%
Zinc 0.03mg 4.58mg 41%
Protein 1.7g 16.54g 30%
Calories 27kcal 486kcal 23%
Saturated fat 0.013g 3.33g 15%
Vitamin B6 0.15mg 12%
Vitamin B2 0.02mg 0.17mg 12%
Carbs 6.2g 42.12g 12%
Folate 16µg 49µg 8%
Monounsaturated fat 0.007g 2.309g 6%
Vitamin B5 0.165mg 3%
Potassium 350mg 407mg 2%
Choline 12.3mg 2%
Net carbs 2.6g 7.72g N/A
Sugar 2.6g N/A
Sodium 20mg 16mg 0%
Vitamin A 2µg 0%
Vitamin E 0.48mg 0.5mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.01mg 0.436mg 0%
Threonine 0.049mg 0.709mg 0%
Isoleucine 0.078mg 0.801mg 0%
Leucine 0.067mg 1.371mg 0%
Lysine 0.056mg 0.97mg 0%
Methionine 0.013mg 0.588mg 0%
Phenylalanine 0.039mg 1.016mg 0%
Valine 0.05mg 0.95mg 0%
Histidine 0.019mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1469%
Contains more ProteinProtein +872.9%
Contains more FatsFats +30640%
Contains more CarbsCarbs +579.4%
Contains more OtherOther +380%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +32885.7%
Contains more Poly. FatPolyunsaturated fat +49202.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.