Lentil vs. Kohlrabi — In-Depth Nutrition Comparison
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Differences between Lentil and Kohlrabi
- Lentil is higher in Folate, Iron, Phosphorus, Fiber, Manganese, Copper, Zinc, Vitamin B1, and Vitamin B5, however, Kohlrabi is richer in Vitamin C.
- Kohlrabi's daily need coverage for Vitamin C is 67% higher.
- Lentil has 42 times more Zinc than Kohlrabi. While Lentil has 1.27mg of Zinc, Kohlrabi has only 0.03mg.
The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Kohlrabi, raw.
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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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Iron
+732.5%
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Magnesium
+89.5%
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Phosphorus
+291.3%
Contains
less
Sodium
-90%
Contains
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Zinc
+4133.3%
Contains
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Copper
+94.6%
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Manganese
+255.4%
Contains
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Selenium
+300%
Contains
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Calcium
+26.3%
Equal in Potassium - 350
Contains
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Iron
+732.5%
Contains
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Magnesium
+89.5%
Contains
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Phosphorus
+291.3%
Contains
less
Sodium
-90%
Contains
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Zinc
+4133.3%
Contains
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Copper
+94.6%
Contains
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Manganese
+255.4%
Contains
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Selenium
+300%
Contains
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Calcium
+26.3%
Equal in Potassium - 350
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 B1
+238%
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Vitamin B2
+265%
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Vitamin B3
+165%
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Vitamin B5
+286.7%
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Vitamin B6
+18.7%
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Folate
+1031.3%
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Vitamin K
+1600%
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Vitamin A
+350%
Contains
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Vitamin E
+336.4%
Contains
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Vitamin C
+4033.3%
Contains
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Vitamin B1
+238%
Contains
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Vitamin B2
+265%
Contains
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Vitamin B3
+165%
Contains
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Vitamin B5
+286.7%
Contains
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Vitamin B6
+18.7%
Contains
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Folate
+1031.3%
Contains
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Vitamin K
+1600%
Contains
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Vitamin A
+350%
Contains
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Vitamin E
+336.4%
Contains
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Vitamin C
+4033.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+430.6%
Contains
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Fats
+280%
Contains
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Carbs
+224.7%
Contains
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Water
+30.7%
Contains
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Other
+20.5%
Contains
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Protein
+430.6%
Contains
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Fats
+280%
Contains
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Carbs
+224.7%
Contains
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Water
+30.7%
Contains
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Other
+20.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+814.3%
Contains
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Polyunsaturated fat
+264.6%
Contains
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Saturated Fat
-75.5%
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Monounsaturated Fat
+814.3%
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Polyunsaturated fat
+264.6%
Contains
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Saturated Fat
-75.5%
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 2.6g |
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| Protein | 9.02g | 1.7g |
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| Fats | 0.38g | 0.1g |
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| Carbs | 20.13g | 6.2g |
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| Calories | 116kcal | 27kcal |
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| Sugar | 1.8g | 2.6g |
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| Fiber | 7.9g | 3.6g |
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| Calcium | 19mg | 24mg |
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| Iron | 3.33mg | 0.4mg |
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| Magnesium | 36mg | 19mg |
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| Phosphorus | 180mg | 46mg |
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| Potassium | 369mg | 350mg |
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| Sodium | 2mg | 20mg |
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| Zinc | 1.27mg | 0.03mg |
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| Copper | 0.251mg | 0.129mg |
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| Manganese | 0.494mg | 0.139mg |
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| Selenium | 2.8µg | 0.7µg |
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| Vitamin A | 8IU | 36IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.11mg | 0.48mg |
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| Vitamin C | 1.5mg | 62mg |
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| Vitamin B1 | 0.169mg | 0.05mg |
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| Vitamin B2 | 0.073mg | 0.02mg |
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| Vitamin B3 | 1.06mg | 0.4mg |
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| Vitamin B5 | 0.638mg | 0.165mg |
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| Vitamin B6 | 0.178mg | 0.15mg |
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| Folate | 181µg | 16µg |
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| Vitamin K | 1.7µg | 0.1µg |
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| Tryptophan | 0.081mg | 0.01mg |
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| Threonine | 0.323mg | 0.049mg |
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| Isoleucine | 0.39mg | 0.078mg |
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| Leucine | 0.654mg | 0.067mg |
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| Lysine | 0.63mg | 0.056mg |
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| Methionine | 0.077mg | 0.013mg |
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| Phenylalanine | 0.445mg | 0.039mg |
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| Valine | 0.448mg | 0.05mg |
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| Histidine | 0.254mg | 0.019mg |
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| Saturated Fat | 0.053g | 0.013g |
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| Monounsaturated Fat | 0.064g | 0.007g |
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| Polyunsaturated fat | 0.175g | 0.048g |
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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 |
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| 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
26%
25%
Minerals Daily Need Coverage Score
46%
15%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 9)
Which food is cheaper?
Kohlrabi is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)