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Kumquat vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between kumquat and kohlrabi

  • Kumquat has more fiber, iron, vitamin B2, and vitamin A; however, kohlrabi is richer in vitamin C and vitamin B6.
  • Kohlrabi covers your daily vitamin C needs 20% more than kumquat.
  • Kohlrabi has 8 times less vitamin A than kumquat. Kumquat has 290IU of vitamin A, while kohlrabi has 36IU.
  • Kohlrabi contains less sugar.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kumquats, raw and Kohlrabi, raw.

Infographic

Kumquat vs Kohlrabi 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% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
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%
Contains more CalciumCalcium +158.3%
Contains more IronIron +115%
Contains more ZincZinc +466.7%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +88.2%
Contains more CopperCopper +35.8%
Contains more PhosphorusPhosphorus +142.1%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~19mg
~equal in Manganese ~0.139mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin CVitamin C +41.2%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +760%
Contains more CarbsCarbs +156.5%
Contains more WaterWater +12.6%
Contains more OtherOther +96.1%
~equal in Protein ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +256.3%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Kohlrabi DV% diff.
Vitamin C 43.9mg 62mg 20%
Fiber 6.5g 3.6g 12%
Vitamin B6 0.036mg 0.15mg 9%
Iron 0.86mg 0.4mg 6%
Potassium 186mg 350mg 5%
Vitamin B2 0.09mg 0.02mg 5%
Calcium 62mg 24mg 4%
Copper 0.095mg 0.129mg 4%
Phosphorus 19mg 46mg 4%
Carbs 15.9g 6.2g 3%
Calories 71kcal 27kcal 2%
Vitamin E 0.15mg 0.48mg 2%
Polyunsaturated fat 0.171g 0.048g 1%
Choline 8.4mg 12.3mg 1%
Vitamin B5 0.208mg 0.165mg 1%
Selenium 0µg 0.7µg 1%
Vitamin B1 0.037mg 0.05mg 1%
Vitamin A 15µg 2µg 1%
Fats 0.86g 0.1g 1%
Zinc 0.17mg 0.03mg 1%
Protein 1.88g 1.7g 0%
Net carbs 9.4g 2.6g N/A
Magnesium 20mg 19mg 0%
Sugar 9.36g 2.6g N/A
Sodium 10mg 20mg 0%
Manganese 0.135mg 0.139mg 0%
Vitamin B3 0.429mg 0.4mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 17µg 16µg 0%
Saturated fat 0.103g 0.013g 0%
Monounsaturated fat 0.154g 0.007g 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
Kumquat Kohlrabi
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
18%
Kumquat
23%
Kohlrabi
Minerals Daily Need Coverage Score
14%
Kumquat
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 10mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 6.76g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.09g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.