Kohlrabi vs. Water chestnuts — In-Depth Nutrition Comparison
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How are Kohlrabi and Water chestnuts different?
- Kohlrabi is higher in Vitamin C, however, Water chestnuts are richer in Copper, Vitamin B2, Vitamin B6, Manganese, Vitamin B1, Potassium, and Vitamin B5.
- Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
Kohlrabi, raw and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.
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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.
Contains
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Calcium
+118.2%
Contains
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Iron
+566.7%
Contains
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Magnesium
+15.8%
Contains
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Phosphorus
+37%
Contains
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Potassium
+66.9%
Contains
less
Sodium
-30%
Contains
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Zinc
+1566.7%
Contains
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Copper
+152.7%
Contains
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Manganese
+138.1%
Equal in Selenium - 0.7
Contains
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Calcium
+118.2%
Contains
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Iron
+566.7%
Contains
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Magnesium
+15.8%
Contains
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Phosphorus
+37%
Contains
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Potassium
+66.9%
Contains
less
Sodium
-30%
Contains
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Zinc
+1566.7%
Contains
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Copper
+152.7%
Contains
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Manganese
+138.1%
Equal in Selenium - 0.7
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+1450%
Contains
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Vitamin E
+150%
Contains
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Vitamin B1
+180%
Contains
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Vitamin B2
+900%
Contains
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Vitamin B3
+150%
Contains
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Vitamin B5
+190.3%
Contains
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Vitamin B6
+118.7%
Contains
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Vitamin K
+200%
Equal in Folate - 16
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+1450%
Contains
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Vitamin E
+150%
Contains
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Vitamin B1
+180%
Contains
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Vitamin B2
+900%
Contains
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Vitamin B3
+150%
Contains
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Vitamin B5
+190.3%
Contains
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Vitamin B6
+118.7%
Contains
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Vitamin K
+200%
Equal in Folate - 16
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.4%
Contains
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Water
+23.9%
Contains
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Carbs
+286.1%
Equal in Fats - 0.1
Equal in Other - 1.1
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Contains
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Protein
+21.4%
Contains
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Water
+23.9%
Contains
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Carbs
+286.1%
Equal in Fats - 0.1
Equal in Other - 1.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-50%
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Monounsaturated Fat
+250%
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Polyunsaturated fat
+11.6%
Saturated Fat:
0.013 g
Monounsaturated Fat:
0.007 g
Polyunsaturated fat:
0.048 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Contains
less
Saturated Fat
-50%
Contains
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Monounsaturated Fat
+250%
Contains
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Polyunsaturated fat
+11.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.6g | 20.94g |
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| Protein | 1.7g | 1.4g |
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| Fats | 0.1g | 0.1g | |
| Carbs | 6.2g | 23.94g |
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| Calories | 27kcal | 97kcal |
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| Sugar | 2.6g | 4.8g |
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| Fiber | 3.6g | 3g |
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| Calcium | 24mg | 11mg |
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| Iron | 0.4mg | 0.06mg |
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| Magnesium | 19mg | 22mg |
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| Phosphorus | 46mg | 63mg |
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| Potassium | 350mg | 584mg |
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| Sodium | 20mg | 14mg |
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| Zinc | 0.03mg | 0.5mg |
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| Copper | 0.129mg | 0.326mg |
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| Manganese | 0.139mg | 0.331mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 36IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.48mg | 1.2mg |
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| Vitamin C | 62mg | 4mg |
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| Vitamin B1 | 0.05mg | 0.14mg |
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| Vitamin B2 | 0.02mg | 0.2mg |
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| Vitamin B3 | 0.4mg | 1mg |
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| Vitamin B5 | 0.165mg | 0.479mg |
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| Vitamin B6 | 0.15mg | 0.328mg |
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| Folate | 16µg | 16µg | |
| Vitamin K | 0.1µg | 0.3µg |
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| Tryptophan | 0.01mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.078mg |
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| Leucine | 0.067mg |
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| Lysine | 0.056mg |
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| Methionine | 0.013mg |
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| Phenylalanine | 0.039mg |
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| Valine | 0.05mg |
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| Histidine | 0.019mg |
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| Saturated Fat | 0.013g | 0.026g |
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| Monounsaturated Fat | 0.007g | 0.002g |
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| Polyunsaturated fat | 0.048g | 0.043g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
15%
27%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 20)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.6)
Which food is richer in minerals?
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)