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  6. Kohlrabi vs. White bread

Kohlrabi vs. White bread — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and white bread

  • Kohlrabi has more vitamin C; however, white bread is richer in vitamin B1, iron, selenium, vitamin B3, folate, manganese, vitamin B2, and calcium.
  • Kohlrabi covers your daily vitamin C needs 69% more than white bread.
  • Kohlrabi contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kohlrabi, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Kohlrabi vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +177.8%
Contains more CopperCopper +27.7%
Contains less SodiumSodium -95.9%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +500%
Contains more IronIron +802.5%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +285.6%
Contains more SeleniumSelenium +3042.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B6Vitamin B6 +72.4%
Contains more Vitamin B1Vitamin B1 +966%
Contains more Vitamin B2Vitamin B2 +1115%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +224.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +593.8%
Contains more CholineCholine +18.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi White bread DV% diff.
Vitamin C 62mg 0mg 69%
Vitamin B1 0.05mg 0.533mg 40%
Iron 0.4mg 3.61mg 40%
Selenium 0.7µg 22µg 39%
Vitamin B3 0.4mg 4.78mg 27%
Folate 16µg 111µg 24%
Sodium 20mg 490mg 20%
Vitamin B2 0.02mg 0.243mg 17%
Manganese 0.139mg 0.536mg 17%
Starch 37.17g 15%
Protein 1.7g 8.85g 14%
Carbs 6.2g 49.42g 14%
Calories 27kcal 266kcal 12%
Calcium 24mg 144mg 12%
Polyunsaturated fat 0.048g 1.602g 10%
Potassium 350mg 126mg 7%
Phosphorus 46mg 98mg 7%
Vitamin B5 0.165mg 0.536mg 7%
Zinc 0.03mg 0.74mg 6%
Fats 0.1g 3.33g 5%
Vitamin B6 0.15mg 0.087mg 5%
Fiber 3.6g 2.7g 4%
Fructose 2.43g 3%
Copper 0.129mg 0.101mg 3%
Saturated fat 0.013g 0.698g 3%
Vitamin E 0.48mg 0.22mg 2%
Magnesium 19mg 23mg 1%
Monounsaturated fat 0.007g 0.599g 1%
Net carbs 2.6g 46.72g N/A
Sugar 2.6g 5.67g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0g 0.027g N/A
Choline 12.3mg 14.6mg 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +149.9%
Contains more ProteinProtein +420.6%
Contains more FatsFats +3230%
Contains more CarbsCarbs +697.1%
Contains more OtherOther +98%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +8457.1%
Contains more Poly. FatPolyunsaturated fat +3237.5%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.