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  6. Kohlrabi vs. Wakame

Kohlrabi vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and wakame

  • Kohlrabi has more vitamin C and fiber; however, wakame is richer in manganese, folate, iron, magnesium, copper, vitamin B2, and calcium.
  • Kohlrabi covers your daily vitamin C needs 66% more than wakame.
  • Wakame has 7 times less fiber than kohlrabi. Kohlrabi has 3.6g of fiber, while wakame has 0.5g.
  • Kohlrabi contains less sodium.

Specific food types used in this comparison are Kohlrabi, raw and Seaweed, wakame, raw.

Infographic

Kohlrabi vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +600%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +463.2%
Contains more CalciumCalcium +525%
Contains more IronIron +445%
Contains more CopperCopper +120.2%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +73.9%
Contains more ManganeseManganese +907.2%
~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%
Wakame
Wakame
8
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +1966.7%
Contains more Vitamin B6Vitamin B6 +7400%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Wakame DV% diff.
Vitamin C 62mg 3mg 66%
Manganese 0.139mg 1.4mg 55%
Folate 16µg 196µg 45%
Sodium 20mg 872mg 37%
Iron 0.4mg 2.18mg 22%
Magnesium 19mg 107mg 21%
Copper 0.129mg 0.284mg 17%
Vitamin B2 0.02mg 0.23mg 16%
Calcium 24mg 150mg 13%
Fiber 3.6g 0.5g 12%
Vitamin B5 0.165mg 0.697mg 11%
Vitamin B6 0.15mg 0.002mg 11%
Potassium 350mg 50mg 9%
Vitamin B3 0.4mg 1.6mg 8%
Phosphorus 46mg 80mg 5%
Vitamin K 0.1µg 5.3µg 4%
Protein 1.7g 3.03g 3%
Zinc 0.03mg 0.38mg 3%
Vitamin E 0.48mg 1mg 3%
Vitamin A 2µg 18µg 2%
Calories 27kcal 45kcal 1%
Fats 0.1g 0.64g 1%
Carbs 6.2g 9.14g 1%
Vitamin B1 0.05mg 0.06mg 1%
Saturated fat 0.013g 0.13g 1%
Polyunsaturated fat 0.048g 0.218g 1%
Protein per 100 calories 6.3g 6.7g N/A
Calories per 10 g protein 159kcal 149kcal N/A
Weight per 100 calories 370g 222g N/A
Net carbs 2.6g 8.64g N/A
Sugar 2.6g 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Choline 12.3mg 13.9mg 0%
Monounsaturated fat 0.007g 0.058g 0%
Tryptophan 0.01mg 0.035mg 0%
Threonine 0.049mg 0.165mg 0%
Isoleucine 0.078mg 0.087mg 0%
Leucine 0.067mg 0.257mg 0%
Lysine 0.056mg 0.112mg 0%
Methionine 0.013mg 0.063mg 0%
Phenylalanine 0.039mg 0.112mg 0%
Valine 0.05mg 0.209mg 0%
Histidine 0.019mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +13.8%
Contains more ProteinProtein +78.2%
Contains more FatsFats +540%
Contains more CarbsCarbs +47.4%
Contains more OtherOther +620%

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +354.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.