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  6. Mustard vs. Kohlrabi

Mustard vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between Mustard and Kohlrabi?

  • Mustard is higher in Selenium, Iron, Manganese, Vitamin B1, Phosphorus, and Magnesium, yet Kohlrabi is higher in Vitamin C, Vitamin B6, and Copper.
  • Kohlrabi's daily need coverage for Vitamin C is 69% more.
  • Mustard has 55 times more Sodium than Kohlrabi. While Mustard has 1104mg of Sodium, Kohlrabi has only 20mg.

We used Mustard, prepared, yellow and Kohlrabi, raw types in this article.

Infographic

Mustard 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.
Mustard
Mustard
7
:
3
Kohlrabi
Kohlrabi
Contains more Calcium +162.5%
Contains more Iron +302.5%
Contains more Magnesium +152.6%
Contains more Phosphorus +134.8%
Contains more Zinc +2033.3%
Contains more Manganese +203.6%
Contains more Selenium +4685.7%
Contains more Potassium +130.3%
Contains less Sodium -98.2%
Contains more Copper +74.3%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +162.5%
Contains more Iron +302.5%
Contains more Magnesium +152.6%
Contains more Phosphorus +134.8%
Contains more Zinc +2033.3%
Contains more Manganese +203.6%
Contains more Selenium +4685.7%
Contains more Potassium +130.3%
Contains less Sodium -98.2%
Contains more Copper +74.3%

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.
Mustard
Mustard
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin A +202.8%
Contains more Vitamin B1 +254%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin K +1300%
Contains more Vitamin E +33.3%
Contains more Vitamin C +20566.7%
Contains more Vitamin B6 +114.3%
Contains more Folate +128.6%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
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 A +202.8%
Contains more Vitamin B1 +254%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin K +1300%
Contains more Vitamin E +33.3%
Contains more Vitamin C +20566.7%
Contains more Vitamin B6 +114.3%
Contains more Folate +128.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +120%
Contains more Fats +3240%
Contains more Other +237%
Equal in Carbs - 6.2
Equal in Water - 91
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +120%
Contains more Fats +3240%
Contains more Other +237%
Equal in Carbs - 6.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +31071.4%
Contains more Polyunsaturated fat +1512.5%
Contains less Saturated Fat -93.9%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +31071.4%
Contains more Polyunsaturated fat +1512.5%
Contains less Saturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Kohlrabi Opinion
Net carbs 1.83g 2.6g Kohlrabi
Protein 3.74g 1.7g Mustard
Fats 3.34g 0.1g Mustard
Carbs 5.83g 6.2g Kohlrabi
Calories 60kcal 27kcal Mustard
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 2.6g Mustard
Fiber 4g 3.6g Mustard
Calcium 63mg 24mg Mustard
Iron 1.61mg 0.4mg Mustard
Magnesium 48mg 19mg Mustard
Phosphorus 108mg 46mg Mustard
Potassium 152mg 350mg Kohlrabi
Sodium 1104mg 20mg Kohlrabi
Zinc 0.64mg 0.03mg Mustard
Copper 0.074mg 0.129mg Kohlrabi
Manganese 0.422mg 0.139mg Mustard
Selenium 33.5µg 0.7µg Mustard
Vitamin A 109IU 36IU Mustard
Vitamin A RAE 5µg 2µg Mustard
Vitamin E 0.36mg 0.48mg Kohlrabi
Vitamin C 0.3mg 62mg Kohlrabi
Vitamin B1 0.177mg 0.05mg Mustard
Vitamin B2 0.07mg 0.02mg Mustard
Vitamin B3 0.565mg 0.4mg Mustard
Vitamin B5 0.254mg 0.165mg Mustard
Vitamin B6 0.07mg 0.15mg Kohlrabi
Folate 7µg 16µg Kohlrabi
Vitamin K 1.4µg 0.1µg Mustard
Tryptophan 0.009mg 0.01mg Kohlrabi
Threonine 0.167mg 0.049mg Mustard
Isoleucine 0.146mg 0.078mg Mustard
Leucine 0.292mg 0.067mg Mustard
Lysine 0.264mg 0.056mg Mustard
Methionine 0.076mg 0.013mg Mustard
Phenylalanine 0.161mg 0.039mg Mustard
Valine 0.189mg 0.05mg Mustard
Histidine 0.119mg 0.019mg Mustard
Trans Fat 0.009g 0g Kohlrabi
Saturated Fat 0.214g 0.013g Kohlrabi
Monounsaturated Fat 2.182g 0.007g Mustard
Polyunsaturated fat 0.774g 0.048g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
25%
Kohlrabi
Minerals Daily Need Coverage Score
60%
Mustard
15%
Kohlrabi

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 1084mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.