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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.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of kohlrabi is 20.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +500%
Contains more IronIron +652.5%
Contains more CopperCopper +481.4%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +519.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1074.1%
Contains more SeleniumSelenium +285.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +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.
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 B1Vitamin B1 +742%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +413.9%
Contains more Vitamin B6Vitamin B6 +156%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +431.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Kohlrabi DV% diff.
Copper 0.75mg 0.129mg 69%
Vitamin C 0mg 62mg 69%
Manganese 1.632mg 0.139mg 65%
Phosphorus 285mg 46mg 34%
Iron 3.01mg 0.4mg 33%
Vitamin B1 0.421mg 0.05mg 31%
Vitamin B3 4.72mg 0.4mg 27%
Magnesium 114mg 19mg 23%
Carbs 72.85g 6.2g 22%
Vitamin B2 0.29mg 0.02mg 21%
Fiber 8.5g 3.6g 20%
Protein 11.02g 1.7g 19%
Vitamin B6 0.384mg 0.15mg 18%
Calories 378kcal 27kcal 18%
Folate 85µg 16µg 17%
Zinc 1.68mg 0.03mg 15%
Polyunsaturated fat 2.134g 0.048g 14%
Vitamin B5 0.848mg 0.165mg 14%
Fats 4.22g 0.1g 6%
Potassium 195mg 350mg 5%
Selenium 2.7µg 0.7µg 4%
Vitamin E 0.05mg 0.48mg 3%
Saturated fat 0.723g 0.013g 3%
Monounsaturated fat 0.773g 0.007g 2%
Choline 12.3mg 2%
Calcium 8mg 24mg 2%
Vitamin K 0.9µg 0.1µg 1%
Sodium 5mg 20mg 1%
Net carbs 64.35g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.119mg 0.01mg 0%
Threonine 0.353mg 0.049mg 0%
Isoleucine 0.465mg 0.078mg 0%
Leucine 1.4mg 0.067mg 0%
Lysine 0.212mg 0.056mg 0%
Methionine 0.221mg 0.013mg 0%
Phenylalanine 0.58mg 0.039mg 0%
Valine 0.578mg 0.05mg 0%
Histidine 0.236mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +548.2%
Contains more FatsFats +4120%
Contains more CarbsCarbs +1075%
Contains more OtherOther +224%
Contains more WaterWater +949.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +10942.9%
Contains more Poly. FatPolyunsaturated fat +4345.8%
Contains less Sat. FatSaturated fat -98.2%

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.