Lettuce vs. Kohlrabi — In-Depth Nutrition Comparison
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The main differences between lettuce and kohlrabi
- Lettuce has more vitamin A, vitamin K, iron, and folate; however, kohlrabi has more vitamin C, copper, and fiber.
- Daily need coverage for vitamin A for lettuce is 147% higher.
- Kohlrabi has 1263 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while kohlrabi has 0.1µg.
- Lettuce is lower in sugar.
- Lettuce has a higher glycemic index than kohlrabi.
Food types used in this article are Lettuce, green leaf, raw and Kohlrabi, raw.
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.
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +115% |
| Contains more ZincZinc | +500% |
| Contains more ManganeseManganese | +79.9% |
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more PotassiumPotassium | +80.4% |
| Contains more CopperCopper | +344.8% |
| Contains more PhosphorusPhosphorus | +58.6% |
| Contains less SodiumSodium | -28.6% |
| Contains more SeleniumSelenium | +16.7% |
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 more Vitamin AVitamin A | +18400% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin KVitamin K | +126200% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin CVitamin C | +573.9% |
| Contains more Vitamin EVitamin E | +118.2% |
| Contains more Vitamin B5Vitamin B5 | +23.1% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50% |
| Contains more ProteinProtein | +25% |
| Contains more CarbsCarbs | +116% |
| Contains more OtherOther | +56.3% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +70.8% |
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +16.7% |
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 price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 126.3µg | 0.1µg | 105% |
| Vitamin C | 9.2mg | 62mg | 59% |
| Vitamin A | 370µg | 2µg | 41% |
| Copper | 0.029mg | 0.129mg | 11% |
| Fiber | 1.3g | 3.6g | 9% |
| Folate | 38µg | 16µg | 6% |
| Iron | 0.86mg | 0.4mg | 6% |
| Vitamin B6 | 0.09mg | 0.15mg | 5% |
| Vitamin B2 | 0.08mg | 0.02mg | 5% |
| Potassium | 194mg | 350mg | 5% |
| Manganese | 0.25mg | 0.139mg | 5% |
| Vitamin B1 | 0.07mg | 0.05mg | 2% |
| Phosphorus | 29mg | 46mg | 2% |
| Vitamin E | 0.22mg | 0.48mg | 2% |
| Vitamin B5 | 0.134mg | 0.165mg | 1% |
| Protein | 1.36g | 1.7g | 1% |
| Calories | 15kcal | 27kcal | 1% |
| Fructose | 0.43g | 1% | |
| Zinc | 0.18mg | 0.03mg | 1% |
| Calcium | 36mg | 24mg | 1% |
| Magnesium | 13mg | 19mg | 1% |
| Carbs | 2.87g | 6.2g | 1% |
| Fats | 0.15g | 0.1g | 0% |
| Net carbs | 1.57g | 2.6g | N/A |
| Sugar | 0.78g | 2.6g | N/A |
| Sodium | 28mg | 20mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin B3 | 0.375mg | 0.4mg | 0% |
| Choline | 13.6mg | 12.3mg | 0% |
| Saturated fat | 0.02g | 0.013g | 0% |
| Monounsaturated fat | 0.006g | 0.007g | 0% |
| Polyunsaturated fat | 0.082g | 0.048g | 0% |
| Tryptophan | 0.009mg | 0.01mg | 0% |
| Threonine | 0.059mg | 0.049mg | 0% |
| Isoleucine | 0.084mg | 0.078mg | 0% |
| Leucine | 0.079mg | 0.067mg | 0% |
| Lysine | 0.084mg | 0.056mg | 0% |
| Methionine | 0.016mg | 0.013mg | 0% |
| Phenylalanine | 0.055mg | 0.039mg | 0% |
| Valine | 0.07mg | 0.05mg | 0% |
| Histidine | 0.022mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
45%
23%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 1.82g)
Which food is cheaper?
Lettuce is cheaper (difference - $0.1)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.