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  6. Kohlrabi vs. Steak

Kohlrabi vs. Steak — In-Depth Nutrition Comparison

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How are Kohlrabi and Steak different?

  • Kohlrabi is richer in Vitamin C, while Steak is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Vitamin B6, Iron, and Vitamin B2.
  • Steak covers your daily need of Vitamin B12 92% more than Kohlrabi.
  • Kohlrabi is lower in Saturated Fat.

Kohlrabi, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Kohlrabi vs Steak 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.
Kohlrabi
Kohlrabi
5
:
5
Steak
Steak
Contains more Calcium +100%
Contains more Potassium +25.4%
Contains less Sodium -65.5%
Contains more Copper +51.8%
Contains more Iron +500%
Contains more Magnesium +21.1%
Contains more Phosphorus +254.3%
Contains more Zinc +21033.3%
Contains more Selenium +4442.9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +100%
Contains more Potassium +25.4%
Contains less Sodium -65.5%
Contains more Copper +51.8%
Contains more Iron +500%
Contains more Magnesium +21.1%
Contains more Phosphorus +254.3%
Contains more Zinc +21033.3%
Contains more Selenium +4442.9%

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.
Kohlrabi
Kohlrabi
5
:
7
Steak
Steak
Contains more Vitamin A +44%
Contains more Vitamin C +∞%
Contains more Folate +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +1405%
Contains more Vitamin B3 +1187.3%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1500%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +44%
Contains more Vitamin C +∞%
Contains more Folate +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +1405%
Contains more Vitamin B3 +1187.3%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +63.7%
Contains more Other +85.2%
Contains more Protein +1361.8%
Contains more Fats +18920%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +63.7%
Contains more Other +85.2%
Contains more Protein +1361.8%
Contains more Fats +18920%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Steak
Steak
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +130914.3%
Contains more Polyunsaturated fat +1766.7%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +130914.3%
Contains more Polyunsaturated fat +1766.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Steak Opinion
Net carbs 2.6g 0g Kohlrabi
Protein 1.7g 24.85g Steak
Fats 0.1g 19.02g Steak
Carbs 6.2g 0g Kohlrabi
Calories 27kcal 271kcal Steak
Sugar 2.6g 0g Steak
Fiber 3.6g 0g Kohlrabi
Calcium 24mg 12mg Kohlrabi
Iron 0.4mg 2.4mg Steak
Magnesium 19mg 23mg Steak
Phosphorus 46mg 163mg Steak
Potassium 350mg 279mg Kohlrabi
Sodium 20mg 58mg Kohlrabi
Zinc 0.03mg 6.34mg Steak
Copper 0.129mg 0.085mg Kohlrabi
Manganese 0.139mg Kohlrabi
Selenium 0.7µg 31.8µg Steak
Vitamin A 36IU 25IU Kohlrabi
Vitamin A RAE 2µg 7µg Steak
Vitamin E 0.48mg Kohlrabi
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 62mg 0mg Kohlrabi
Vitamin B1 0.05mg 0.074mg Steak
Vitamin B2 0.02mg 0.301mg Steak
Vitamin B3 0.4mg 5.149mg Steak
Vitamin B5 0.165mg Kohlrabi
Vitamin B6 0.15mg 0.5mg Steak
Folate 16µg 6µg Kohlrabi
Vitamin B12 0µg 2.2µg Steak
Vitamin K 0.1µg 1.6µg Steak
Tryptophan 0.01mg 0.278mg Steak
Threonine 0.049mg 1.171mg Steak
Isoleucine 0.078mg 1.157mg Steak
Leucine 0.067mg 2.142mg Steak
Lysine 0.056mg 2.38mg Steak
Methionine 0.013mg 0.672mg Steak
Phenylalanine 0.039mg 0.997mg Steak
Valine 0.05mg 1.242mg Steak
Histidine 0.019mg 0.931mg Steak
Cholesterol 0mg 78mg Kohlrabi
Saturated Fat 0.013g 8.443g Kohlrabi
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.007g 9.171g Steak
Polyunsaturated fat 0.048g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
49%
Steak
Minerals Daily Need Coverage Score
15%
Kohlrabi
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 8.43g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.8)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.