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  6. Maitake mushrooms vs. Kohlrabi

Maitake mushrooms vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Maitake mushrooms and Kohlrabi

  • Maitake mushrooms have more Vitamin D, Vitamin B3, Vitamin B2, Copper, Vitamin B1, Choline, and Zinc, however, Kohlrabi have more Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin D from Maitake mushrooms is 187% higher.
  • Kohlrabi has 25 times less Zinc than Maitake mushrooms. Maitake mushrooms have 0.75mg of Zinc, while Kohlrabi has 0.03mg.

Food types used in this article are Mushrooms, maitake, raw and Kohlrabi, raw.

Infographic

Maitake mushrooms vs Kohlrabi 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.
Maitake mushrooms
Maitake mushrooms
5
:
5
Kohlrabi
Kohlrabi
Contains more Phosphorus +60.9%
Contains less Sodium -95%
Contains more Zinc +2400%
Contains more Copper +95.3%
Contains more Selenium +214.3%
Contains more Calcium +2300%
Contains more Iron +33.3%
Contains more Magnesium +90%
Contains more Potassium +71.6%
Contains more Manganese +135.6%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Phosphorus +60.9%
Contains less Sodium -95%
Contains more Zinc +2400%
Contains more Copper +95.3%
Contains more Selenium +214.3%
Contains more Calcium +2300%
Contains more Iron +33.3%
Contains more Magnesium +90%
Contains more Potassium +71.6%
Contains more Manganese +135.6%

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.
Maitake mushrooms
Maitake mushrooms
6
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin D +∞%
Contains more Vitamin B1 +192%
Contains more Vitamin B2 +1110%
Contains more Vitamin B3 +1546.3%
Contains more Vitamin B5 +63.6%
Contains more Folate +31.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +4700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +167.9%
Contains more Vitamin K +∞%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +192%
Contains more Vitamin B2 +1110%
Contains more Vitamin B3 +1546.3%
Contains more Vitamin B5 +63.6%
Contains more Folate +31.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +4700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +167.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +14.1%
Contains more Fats +90%
Contains more Carbs +12.4%
Contains more Other +88.7%
Equal in Water - 91
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +14.1%
Contains more Fats +90%
Contains more Carbs +12.4%
Contains more Other +88.7%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +87.5%
Contains less Saturated Fat -56.7%
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +87.5%
Contains less Saturated Fat -56.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Kohlrabi Opinion
Net carbs 4.27g 2.6g Maitake mushrooms
Protein 1.94g 1.7g Maitake mushrooms
Fats 0.19g 0.1g Maitake mushrooms
Carbs 6.97g 6.2g Maitake mushrooms
Calories 31kcal 27kcal Maitake mushrooms
Sugar 2.07g 2.6g Maitake mushrooms
Fiber 2.7g 3.6g Kohlrabi
Calcium 1mg 24mg Kohlrabi
Iron 0.3mg 0.4mg Kohlrabi
Magnesium 10mg 19mg Kohlrabi
Phosphorus 74mg 46mg Maitake mushrooms
Potassium 204mg 350mg Kohlrabi
Sodium 1mg 20mg Maitake mushrooms
Zinc 0.75mg 0.03mg Maitake mushrooms
Copper 0.252mg 0.129mg Maitake mushrooms
Manganese 0.059mg 0.139mg Kohlrabi
Selenium 2.2µg 0.7µg Maitake mushrooms
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.01mg 0.48mg Kohlrabi
Vitamin D 1123IU 0IU Maitake mushrooms
Vitamin D 28.1µg 0µg Maitake mushrooms
Vitamin C 0mg 62mg Kohlrabi
Vitamin B1 0.146mg 0.05mg Maitake mushrooms
Vitamin B2 0.242mg 0.02mg Maitake mushrooms
Vitamin B3 6.585mg 0.4mg Maitake mushrooms
Vitamin B5 0.27mg 0.165mg Maitake mushrooms
Vitamin B6 0.056mg 0.15mg Kohlrabi
Folate 21µg 16µg Maitake mushrooms
Vitamin K 0µg 0.1µg Kohlrabi
Tryptophan 0.035mg 0.01mg Maitake mushrooms
Threonine 0.095mg 0.049mg Maitake mushrooms
Isoleucine 0.055mg 0.078mg Kohlrabi
Leucine 0.08mg 0.067mg Maitake mushrooms
Lysine 0.09mg 0.056mg Maitake mushrooms
Methionine 0.015mg 0.013mg Maitake mushrooms
Phenylalanine 0.06mg 0.039mg Maitake mushrooms
Valine 0.1mg 0.05mg Maitake mushrooms
Histidine 0.045mg 0.019mg Maitake mushrooms
Saturated Fat 0.03g 0.013g Kohlrabi
Monounsaturated Fat 0.03g 0.007g Maitake mushrooms
Polyunsaturated fat 0.09g 0.048g Maitake mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake mushrooms Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
92%
Maitake mushrooms
25%
Kohlrabi
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Maitake mushrooms
Maitake mushrooms is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 20)
Which food is cheaper?
Maitake mushrooms
Maitake mushrooms is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.017g)
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.