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  6. Kohlrabi vs. Spirulina

Kohlrabi vs. Spirulina — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and spirulina?

  • Kohlrabi is higher in vitamin C, fiber, vitamin B6, potassium, and phosphorus, yet spirulina is higher in copper, iron, vitamin B2, and vitamin B1.
  • Kohlrabi's daily need coverage for vitamin C is 68% more.
  • Kohlrabi has 9 times more fiber than spirulina. While kohlrabi has 3.6g of fiber, spirulina has only 0.4g.

We used Kohlrabi, raw and Seaweed, spirulina, raw types in this article.

Infographic

Kohlrabi vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +175.6%
Contains more PhosphorusPhosphorus +318.2%
Contains less SodiumSodium -79.6%
Contains more IronIron +597.5%
Contains more CopperCopper +362.8%
Contains more ZincZinc +566.7%
Contains more ManganeseManganese +33.8%
~equal in Magnesium ~19mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +6788.9%
Contains more Vitamin B6Vitamin B6 +341.2%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +344%
Contains more Vitamin B2Vitamin B2 +1610%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.49mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Spirulina DV% diff.
Vitamin C 62mg 0.9mg 68%
Copper 0.129mg 0.597mg 52%
Iron 0.4mg 2.79mg 30%
Vitamin B2 0.02mg 0.342mg 25%
Vitamin B1 0.05mg 0.222mg 14%
Fiber 3.6g 0.4g 13%
Vitamin B6 0.15mg 0.034mg 9%
Protein 1.7g 5.92g 8%
Potassium 350mg 127mg 7%
Phosphorus 46mg 11mg 5%
Vitamin B3 0.4mg 1.196mg 5%
Sodium 20mg 98mg 3%
Vitamin B5 0.165mg 0.325mg 3%
Zinc 0.03mg 0.2mg 2%
Manganese 0.139mg 0.186mg 2%
Vitamin K 0.1µg 2.5µg 2%
Folate 16µg 9µg 2%
Carbs 6.2g 2.42g 1%
Calcium 24mg 12mg 1%
Choline 12.3mg 6.5mg 1%
Saturated fat 0.013g 0.135g 1%
Calories 27kcal 26kcal 0%
Protein per 100 calories 6.3g 23g N/A
Calories per 10 g protein 159kcal 44kcal N/A
Weight per 100 calories 370g 385g N/A
Fats 0.1g 0.39g 0%
Net carbs 2.6g 2.02g N/A
Magnesium 19mg 19mg 0%
Sugar 2.6g 0.3g N/A
Vitamin A 2µg 3µg 0%
Vitamin E 0.48mg 0.49mg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.007g 0.034g 0%
Polyunsaturated fat 0.048g 0.106g 0%
Tryptophan 0.01mg 0.096mg 0%
Threonine 0.049mg 0.306mg 0%
Isoleucine 0.078mg 0.331mg 0%
Leucine 0.067mg 0.509mg 0%
Lysine 0.056mg 0.312mg 0%
Methionine 0.013mg 0.118mg 0%
Phenylalanine 0.039mg 0.286mg 0%
Valine 0.05mg 0.362mg 0%
Histidine 0.019mg 0.112mg 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +156.2%
Contains more OtherOther +66.7%
Contains more ProteinProtein +248.2%
Contains more FatsFats +290%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +385.7%
Contains more Poly. FatPolyunsaturated fat +120.8%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.