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  6. Maple sugar vs. Kohlrabi

Maple sugar vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between maple sugar and kohlrabi

  • Maple sugar is higher in manganese, zinc, iron, and calcium; however, kohlrabi is richer in vitamin C, fiber, vitamin B6, and phosphorus.
  • Maple sugar's daily need coverage for manganese is 186% higher.
  • Maple sugar has 202 times more zinc than kohlrabi. While maple sugar has 6.06mg of zinc, kohlrabi has only 0.03mg.
  • Kohlrabi has a lower glycemic index (20) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Kohlrabi, raw.

Infographic

Maple sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +275%
Contains more IronIron +302.5%
Contains more ZincZinc +20100%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +3081.3%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +27.7%
Contains more CopperCopper +30.3%
Contains more PhosphorusPhosphorus +1433.3%
~equal in Magnesium ~19mg

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +243.8%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Kohlrabi DV% diff.
Manganese 4.422mg 0.139mg 186%
Vitamin C 0mg 62mg 69%
Zinc 6.06mg 0.03mg 55%
Carbs 90.9g 6.2g 28%
Calories 354kcal 27kcal 16%
Iron 1.61mg 0.4mg 15%
Fiber 0g 3.6g 14%
Vitamin B6 0.003mg 0.15mg 11%
Calcium 90mg 24mg 7%
Phosphorus 3mg 46mg 6%
Folate 0µg 16µg 4%
Protein 0.1g 1.7g 3%
Vitamin E 0mg 0.48mg 3%
Vitamin B1 0.009mg 0.05mg 3%
Copper 0.099mg 0.129mg 3%
Vitamin B3 0.04mg 0.4mg 2%
Vitamin B5 0.048mg 0.165mg 2%
Choline 2.1mg 12.3mg 2%
Potassium 274mg 350mg 2%
Vitamin B2 0.013mg 0.02mg 1%
Fats 0.2g 0.1g 0%
Net carbs 90.9g 2.6g N/A
Magnesium 19mg 19mg 0%
Sugar 84.87g 2.6g N/A
Sodium 11mg 20mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.036g 0.013g 0%
Monounsaturated fat 0.064g 0.007g 0%
Polyunsaturated fat 0.1g 0.048g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +100%
Contains more CarbsCarbs +1366.1%
Contains more ProteinProtein +1600%
Contains more WaterWater +1037.5%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 +814.3%
Contains more Poly. FatPolyunsaturated fat +108.3%
Contains less Sat. FatSaturated fat -63.9%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.