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  6. Millet raw vs. Kohlrabi

Millet raw vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between Millet raw and Kohlrabi

  • Millet raw has more Copper, Manganese, Phosphorus, Iron, Vitamin B1, Vitamin B3, Magnesium, Vitamin B2, and Fiber, however, Kohlrabi is richer in Vitamin C.
  • Millet raw's daily need coverage for Copper is 69% more.
  • Millet raw contains 15 times more Vitamin B2 than Kohlrabi. Millet raw contains 0.29mg of Vitamin B2, while Kohlrabi contains 0.02mg.

The food varieties used in the comparison are Millet, raw and Kohlrabi, raw.

Infographic

Millet raw 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.
Millet raw
Millet raw
8
:
2
Kohlrabi
Kohlrabi
Contains more Iron +652.5%
Contains more Magnesium +500%
Contains more Phosphorus +519.6%
Contains less Sodium -75%
Contains more Zinc +5500%
Contains more Copper +481.4%
Contains more Manganese +1074.1%
Contains more Selenium +285.7%
Contains more Calcium +200%
Contains more Potassium +79.5%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +652.5%
Contains more Magnesium +500%
Contains more Phosphorus +519.6%
Contains less Sodium -75%
Contains more Zinc +5500%
Contains more Copper +481.4%
Contains more Manganese +1074.1%
Contains more Selenium +285.7%
Contains more Calcium +200%
Contains more Potassium +79.5%

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.
Millet raw
Millet raw
7
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin B1 +742%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +1080%
Contains more Vitamin B5 +413.9%
Contains more Vitamin B6 +156%
Contains more Folate +431.3%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin E +860%
Contains more Vitamin C +∞%
Millet raw
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% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 B1 +742%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +1080%
Contains more Vitamin B5 +413.9%
Contains more Vitamin B6 +156%
Contains more Folate +431.3%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin E +860%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +548.2%
Contains more Fats +4120%
Contains more Carbs +1075%
Contains more Other +224%
Contains more Water +949.6%
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +548.2%
Contains more Fats +4120%
Contains more Carbs +1075%
Contains more Other +224%
Contains more Water +949.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +10942.9%
Contains more Polyunsaturated fat +4345.8%
Contains less Saturated Fat -98.2%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +10942.9%
Contains more Polyunsaturated fat +4345.8%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Kohlrabi Opinion
Net carbs 64.35g 2.6g Millet raw
Protein 11.02g 1.7g Millet raw
Fats 4.22g 0.1g Millet raw
Carbs 72.85g 6.2g Millet raw
Calories 378kcal 27kcal Millet raw
Sugar 2.6g Millet raw
Fiber 8.5g 3.6g Millet raw
Calcium 8mg 24mg Kohlrabi
Iron 3.01mg 0.4mg Millet raw
Magnesium 114mg 19mg Millet raw
Phosphorus 285mg 46mg Millet raw
Potassium 195mg 350mg Kohlrabi
Sodium 5mg 20mg Millet raw
Zinc 1.68mg 0.03mg Millet raw
Copper 0.75mg 0.129mg Millet raw
Manganese 1.632mg 0.139mg Millet raw
Selenium 2.7µg 0.7µg Millet raw
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.05mg 0.48mg Kohlrabi
Vitamin C 0mg 62mg Kohlrabi
Vitamin B1 0.421mg 0.05mg Millet raw
Vitamin B2 0.29mg 0.02mg Millet raw
Vitamin B3 4.72mg 0.4mg Millet raw
Vitamin B5 0.848mg 0.165mg Millet raw
Vitamin B6 0.384mg 0.15mg Millet raw
Folate 85µg 16µg Millet raw
Vitamin K 0.9µg 0.1µg Millet raw
Tryptophan 0.119mg 0.01mg Millet raw
Threonine 0.353mg 0.049mg Millet raw
Isoleucine 0.465mg 0.078mg Millet raw
Leucine 1.4mg 0.067mg Millet raw
Lysine 0.212mg 0.056mg Millet raw
Methionine 0.221mg 0.013mg Millet raw
Phenylalanine 0.58mg 0.039mg Millet raw
Valine 0.578mg 0.05mg Millet raw
Histidine 0.236mg 0.019mg Millet raw
Saturated Fat 0.723g 0.013g Kohlrabi
Monounsaturated Fat 0.773g 0.007g Millet raw
Polyunsaturated fat 2.134g 0.048g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
25%
Kohlrabi
Minerals Daily Need Coverage Score
86%
Millet raw
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.71g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.