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  6. Kohlrabi vs. Khorasan wheat

Kohlrabi vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are kohlrabi and khorasan wheat different?

  • Kohlrabi is higher in vitamin C; however, khorasan wheat is richer in selenium, manganese, phosphorus, vitamin B1, iron, copper, vitamin B3, zinc, and fiber.
  • Daily need coverage for selenium for khorasan wheat is 147% higher.
  • Kohlrabi has a lower glycemic index (20) than khorasan wheat (40).

Kohlrabi, raw and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Kohlrabi vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +584.2%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +842.5%
Contains more CopperCopper +292.2%
Contains more ZincZinc +12166.7%
Contains more PhosphorusPhosphorus +691.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1867.6%
Contains more SeleniumSelenium +11542.9%
~equal in Calcium ~22mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +27.1%
Contains more Vitamin B1Vitamin B1 +1032%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +1493.8%
Contains more Vitamin B5Vitamin B5 +475.2%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +109.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Khorasan wheat DV% diff.
Selenium 0.7µg 81.5µg 147%
Manganese 0.139mg 2.735mg 113%
Vitamin C 62mg 0mg 69%
Phosphorus 46mg 364mg 45%
Vitamin B1 0.05mg 0.566mg 43%
Iron 0.4mg 3.77mg 42%
Copper 0.129mg 0.506mg 42%
Vitamin B3 0.4mg 6.375mg 37%
Zinc 0.03mg 3.68mg 33%
Fiber 3.6g 11.1g 30%
Magnesium 19mg 130mg 26%
Protein 1.7g 14.54g 26%
Starch 52.41g 22%
Carbs 6.2g 70.58g 21%
Calories 27kcal 337kcal 16%
Vitamin B5 0.165mg 0.949mg 16%
Vitamin B2 0.02mg 0.184mg 13%
Vitamin B6 0.15mg 0.259mg 8%
Folate 16µg 4%
Polyunsaturated fat 0.048g 0.621g 4%
Fats 0.1g 2.13g 3%
Potassium 350mg 403mg 2%
Choline 12.3mg 25.8mg 2%
Saturated fat 0.013g 0.196g 1%
Monounsaturated fat 0.007g 0.213g 1%
Sodium 20mg 5mg 1%
Vitamin K 0.1µg 1.8µg 1%
Vitamin E 0.48mg 0.61mg 1%
Net carbs 2.6g 59.48g N/A
Calcium 24mg 22mg 0%
Sugar 2.6g 7.84g N/A
Vitamin A 2µg 1µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.01mg 0.13mg 0%
Threonine 0.049mg 0.442mg 0%
Isoleucine 0.078mg 0.566mg 0%
Leucine 0.067mg 1.112mg 0%
Lysine 0.056mg 0.416mg 0%
Methionine 0.013mg 0.251mg 0%
Phenylalanine 0.039mg 0.772mg 0%
Valine 0.05mg 0.687mg 0%
Histidine 0.019mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +722%
Contains more ProteinProtein +755.3%
Contains more FatsFats +2030%
Contains more CarbsCarbs +1038.4%
Contains more OtherOther +68%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +2942.9%
Contains more Poly. FatPolyunsaturated fat +1193.8%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.