Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kohlrabi vs. Soft serve — In-Depth Nutrition Comparison

Compare

What are the differences between kohlrabi and soft serve?

  • Kohlrabi is higher in vitamin C, fiber, and copper, yet soft serve is higher in vitamin B12, vitamin B2, vitamin A, calcium, and phosphorus.
  • Kohlrabi's daily need coverage for vitamin C is 68% more.
  • Kohlrabi has 5 times more fiber than soft serve. While kohlrabi has 3.6g of fiber, soft serve has only 0.7g.
  • The amount of saturated fat in kohlrabi is lower.
  • The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Ice cream, soft serve, chocolate types in this article.

Infographic

Kohlrabi vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +90.5%
Contains more CopperCopper +330%
Contains less SodiumSodium -67.2%
Contains more ManganeseManganese +2680%
Contains more CalciumCalcium +445.8%
Contains more ZincZinc +1633.3%
Contains more PhosphorusPhosphorus +152.2%
Contains more SeleniumSelenium +328.6%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +7650%
Contains more Vitamin B3Vitamin B3 +321.1%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +8000%
Contains more Vitamin EVitamin E +27.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +810%
Contains more Vitamin B5Vitamin B5 +206.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +111.4%
~equal in Vitamin B1 ~0.049mg

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +52.2%
Contains more ProteinProtein +141.2%
Contains more FatsFats +12900%
Contains more CarbsCarbs +258.1%
~equal in Other ~0.9g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +49757.1%
Contains more Poly. FatPolyunsaturated fat +858.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Soft serve DV% diff.
Vitamin C 62mg 0.8mg 68%
Saturated fat 0.013g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.1g 13g 20%
Vitamin A 2µg 162µg 18%
Fiber 3.6g 0.7g 12%
Vitamin B2 0.02mg 0.182mg 12%
Copper 0.129mg 0.03mg 11%
Calcium 24mg 131mg 11%
Calories 27kcal 222kcal 10%
Phosphorus 46mg 116mg 10%
Monounsaturated fat 0.007g 3.49g 9%
Vitamin B6 0.15mg 0.048mg 8%
Vitamin B5 0.165mg 0.506mg 7%
Manganese 0.139mg 0.005mg 6%
Potassium 350mg 177mg 5%
Carbs 6.2g 22.2g 5%
Protein 1.7g 4.1g 5%
Selenium 0.7µg 3µg 4%
Vitamin D 0µg 0.7µg 4%
Zinc 0.03mg 0.52mg 4%
Vitamin D 0IU 29IU 4%
Polyunsaturated fat 0.048g 0.46g 3%
Choline 12.3mg 26mg 2%
Vitamin B3 0.4mg 0.095mg 2%
Sodium 20mg 61mg 2%
Iron 0.4mg 0.21mg 2%
Magnesium 19mg 12mg 2%
Folate 16µg 9µg 2%
Vitamin E 0.48mg 0.61mg 1%
Caffeine 0mg 2mg 1%
Vitamin K 0.1µg 0.9µg 1%
Net carbs 2.6g 21.5g N/A
Sugar 2.6g 21.16g N/A
Vitamin B1 0.05mg 0.049mg 0%
Tryptophan 0.01mg 0.048mg 0%
Threonine 0.049mg 0.169mg 0%
Isoleucine 0.078mg 0.215mg 0%
Leucine 0.067mg 0.353mg 0%
Lysine 0.056mg 0.296mg 0%
Methionine 0.013mg 0.091mg 0%
Phenylalanine 0.039mg 0.176mg 0%
Valine 0.05mg 0.241mg 0%
Histidine 0.019mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Soft serve
Minerals Daily Need Coverage Score
15%
Kohlrabi
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 18.56g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 7.447g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 59)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.