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Kohlrabi vs. Wheat gluten — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and wheat gluten

  • Kohlrabi has more vitamin C, fiber, vitamin B6, and potassium, while wheat gluten has more selenium, iron, phosphorus, calcium, zinc, and copper.
  • Wheat gluten covers your daily need for selenium, 71% more than kohlrabi.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Kohlrabi, raw and Vital wheat gluten.

Infographic

Kohlrabi vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +250%
Contains less SodiumSodium -31%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +491.7%
Contains more IronIron +1200%
Contains more CopperCopper +41.1%
Contains more ZincZinc +2733.3%
Contains more PhosphorusPhosphorus +465.2%
Contains more SeleniumSelenium +5571.4%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +1009.8%
Contains more ProteinProtein +4321.2%
Contains more FatsFats +1750%
Contains more CarbsCarbs +122.4%
~equal in Other ~1g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +2128.6%
Contains more Poly. FatPolyunsaturated fat +1587.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Wheat gluten DV% diff.
Protein 1.7g 75.16g 147%
Selenium 0.7µg 39.7µg 71%
Vitamin C 62mg 0mg 69%
Iron 0.4mg 5.2mg 60%
Phosphorus 46mg 260mg 31%
Calories 27kcal 370kcal 17%
Vitamin B6 0.15mg 0mg 12%
Calcium 24mg 142mg 12%
Fiber 3.6g 0.6g 12%
Potassium 350mg 100mg 7%
Zinc 0.03mg 0.85mg 7%
Manganese 0.139mg 6%
Copper 0.129mg 0.182mg 6%
Polyunsaturated fat 0.048g 0.81g 5%
Folate 16µg 0µg 4%
Vitamin B1 0.05mg 0mg 4%
Vitamin B3 0.4mg 0mg 3%
Vitamin E 0.48mg 0mg 3%
Vitamin B5 0.165mg 0mg 3%
Carbs 6.2g 13.79g 3%
Fats 0.1g 1.85g 3%
Vitamin B2 0.02mg 0mg 2%
Choline 12.3mg 2%
Saturated fat 0.013g 0.272g 1%
Magnesium 19mg 25mg 1%
Net carbs 2.6g 13.19g N/A
Sugar 2.6g 0g N/A
Sodium 20mg 29mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.007g 0.156g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
15%
Kohlrabi
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.259g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 44)
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.