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  6. Kohlrabi vs. Tuna salad

Kohlrabi vs. Tuna salad — In-Depth Nutrition Comparison

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How are kohlrabi and tuna salad different?

  • Kohlrabi is higher in vitamin C, fiber, and vitamin B6; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and iron.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Kohlrabi has less sodium.

Kohlrabi, raw and Fish, tuna salad are the varieties used in this article.

Infographic

Kohlrabi vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +96.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +247.5%
Contains more IronIron +150%
Contains more CopperCopper +12.4%
Contains more ZincZinc +1766.7%
Contains more PhosphorusPhosphorus +287%
Contains more SeleniumSelenium +5785.7%
~equal in Magnesium ~19mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +2718.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Vitamin C 62mg 2.2mg 66%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.4mg 6.7mg 39%
Protein 1.7g 16.04g 29%
Polyunsaturated fat 0.048g 4.122g 27%
Phosphorus 46mg 178mg 19%
Sodium 20mg 402mg 17%
Fats 0.1g 9.26g 14%
Fiber 3.6g 0g 14%
Calories 27kcal 187kcal 8%
Iron 0.4mg 1mg 8%
Saturated fat 0.013g 1.544g 7%
Monounsaturated fat 0.007g 2.887g 7%
Vitamin B6 0.15mg 0.081mg 5%
Zinc 0.03mg 0.56mg 5%
Potassium 350mg 178mg 5%
Manganese 0.139mg 0.04mg 4%
Vitamin B2 0.02mg 0.07mg 4%
Cholesterol 0mg 13mg 4%
Vitamin E 0.48mg 3%
Folate 16µg 8µg 2%
Vitamin B1 0.05mg 0.031mg 2%
Copper 0.129mg 0.145mg 2%
Vitamin A 2µg 24µg 2%
Vitamin B5 0.165mg 0.26mg 2%
Choline 12.3mg 2%
Carbs 6.2g 9.41g 1%
Calcium 24mg 17mg 1%
Net carbs 2.6g 9.41g N/A
Magnesium 19mg 19mg 0%
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.18mg 0%
Threonine 0.049mg 0.701mg 0%
Isoleucine 0.078mg 0.739mg 0%
Leucine 0.067mg 1.293mg 0%
Lysine 0.056mg 1.457mg 0%
Methionine 0.013mg 0.47mg 0%
Phenylalanine 0.039mg 0.626mg 0%
Valine 0.05mg 0.824mg 0%
Histidine 0.019mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +44.1%
Contains more ProteinProtein +843.5%
Contains more FatsFats +9160%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +113%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +41142.9%
Contains more Poly. FatPolyunsaturated fat +8487.5%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.