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Kohlrabi vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and sweet roll?

  • Kohlrabi is higher in vitamin C, yet sweet roll is higher in selenium, vitamin B1, vitamin B2, iron, folate, and vitamin B3.
  • Kohlrabi's daily need coverage for vitamin C is 67% more.
  • The amount of sodium in kohlrabi is lower.
  • The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Sweet rolls, cinnamon, commercially prepared with raisins types in this article.

Infographic

Kohlrabi vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +11.8%
Contains more PotassiumPotassium +215.3%
Contains more CopperCopper +46.6%
Contains less SodiumSodium -93.4%
Contains more CalciumCalcium +200%
Contains more IronIron +300%
Contains more ZincZinc +1866.7%
Contains more PhosphorusPhosphorus +65.2%
Contains more ManganeseManganese +115.8%
Contains more SeleniumSelenium +2328.6%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +314.6%
Contains more Vitamin B1Vitamin B1 +548%
Contains more Vitamin B2Vitamin B2 +1225%
Contains more Vitamin B3Vitamin B3 +496%
Contains more Vitamin B5Vitamin B5 +146.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +350%
Contains more CholineCholine +235.8%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +266.9%
Contains more ProteinProtein +264.7%
Contains more FatsFats +16300%
Contains more CarbsCarbs +721%
Contains more OtherOther +70%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +68428.6%
Contains more Poly. FatPolyunsaturated fat +15468.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Sweet roll DV% diff.
Vitamin C 62mg 2mg 67%
Polyunsaturated fat 0.048g 7.473g 50%
Selenium 0.7µg 17µg 30%
Fats 0.1g 16.4g 25%
Vitamin B1 0.05mg 0.324mg 23%
Cholesterol 0mg 66mg 22%
Vitamin B2 0.02mg 0.265mg 19%
Calories 27kcal 372kcal 17%
Iron 0.4mg 1.6mg 15%
Carbs 6.2g 50.9g 15%
Folate 16µg 72µg 14%
Saturated fat 0.013g 3.079g 14%
Sodium 20mg 304mg 12%
Monounsaturated fat 0.007g 4.797g 12%
Vitamin B3 0.4mg 2.384mg 12%
Vitamin E 0.48mg 1.99mg 10%
Protein 1.7g 6.2g 9%
Vitamin A 2µg 62µg 7%
Manganese 0.139mg 0.3mg 7%
Potassium 350mg 111mg 7%
Vitamin B12 0µg 0.14µg 6%
Choline 12.3mg 41.3mg 5%
Zinc 0.03mg 0.59mg 5%
Copper 0.129mg 0.088mg 5%
Fiber 3.6g 2.4g 5%
Vitamin B5 0.165mg 0.406mg 5%
Calcium 24mg 72mg 5%
Phosphorus 46mg 76mg 4%
Vitamin K 0.1µg 4.4µg 4%
Vitamin B6 0.15mg 0.107mg 3%
Net carbs 2.6g 48.5g N/A
Magnesium 19mg 17mg 0%
Sugar 2.6g 31.73g N/A
Tryptophan 0.01mg 0.074mg 0%
Threonine 0.049mg 0.211mg 0%
Isoleucine 0.078mg 0.259mg 0%
Leucine 0.067mg 0.458mg 0%
Lysine 0.056mg 0.243mg 0%
Methionine 0.013mg 0.117mg 0%
Phenylalanine 0.039mg 0.3mg 0%
Valine 0.05mg 0.291mg 0%
Histidine 0.019mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
15%
Kohlrabi
35%
Sweet roll

Comparison summary

Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.6)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 29.13g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 284mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 3.066g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.