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Kohlrabi vs. Walnut oil — In-Depth Nutrition Comparison

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How are kohlrabi and walnut oil different?

  • Kohlrabi is higher in vitamin C, fiber, copper, vitamin B6, potassium, and phosphorus; however, walnut oil is richer in vitamin K.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Kohlrabi has less saturated fat.
  • Walnut oil has a lower glycemic index (0) than kohlrabi (20).

Kohlrabi, raw and Oil, walnut are the varieties used in this article.

Infographic

Kohlrabi vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2975%
Contains more Vitamin KVitamin K +14900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +99900%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +325614.3%
Contains more Poly. FatPolyunsaturated fat +131775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Walnut oil DV% diff.
Polyunsaturated fat 0.048g 63.3g 422%
Fats 0.1g 100g 154%
Vitamin C 62mg 0mg 69%
Monounsaturated fat 0.007g 22.8g 57%
Calories 27kcal 884kcal 43%
Saturated fat 0.013g 9.1g 41%
Fiber 3.6g 0g 14%
Copper 0.129mg 0mg 14%
Vitamin K 0.1µg 15µg 12%
Vitamin B6 0.15mg 0mg 12%
Potassium 350mg 0mg 10%
Phosphorus 46mg 0mg 7%
Manganese 0.139mg 6%
Magnesium 19mg 0mg 5%
Iron 0.4mg 0mg 5%
Folate 16µg 0µg 4%
Vitamin B1 0.05mg 0mg 4%
Protein 1.7g 0g 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin B5 0.165mg 0mg 3%
Calcium 24mg 0mg 2%
Choline 12.3mg 0.4mg 2%
Carbs 6.2g 0g 2%
Vitamin B2 0.02mg 0mg 2%
Vitamin E 0.48mg 0.4mg 1%
Sodium 20mg 0mg 1%
Selenium 0.7µg 0µg 1%
Net carbs 2.6g 0g N/A
Sugar 2.6g 0g N/A
Zinc 0.03mg 0mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.01mg 0mg 0%
Threonine 0.049mg 0mg 0%
Isoleucine 0.078mg 0mg 0%
Leucine 0.067mg 0mg 0%
Lysine 0.056mg 0mg 0%
Methionine 0.013mg 0mg 0%
Phenylalanine 0.039mg 0mg 0%
Valine 0.05mg 0mg 0%
Histidine 0.019mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
15%
Kohlrabi
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 9.087g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.