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  6. Mustard Greens Raw vs. Kohlrabi

Mustard Greens Raw vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between mustard Greens Raw and kohlrabi

  • Mustard Greens Raw are higher than kohlrabi in vitamin K, vitamin A, iron, vitamin E, calcium, vitamin C, and vitamin B2.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Mustard Greens Raw have 84 times more vitamin A than kohlrabi. While mustard Greens Raw have 3024IU of vitamin A, kohlrabi has only 36IU.
  • Kohlrabi has a lower glycemic index (20) than mustard Greens Raw (32).

The food types used in this comparison are Mustard greens, raw and Kohlrabi, raw.

Infographic

Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +68.4%
Contains more CalciumCalcium +379.2%
Contains more IronIron +310%
Contains more CopperCopper +27.9%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~350mg
~equal in Sodium ~20mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +12.9%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +318.8%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +33.3%
Contains more CholineCholine +2360%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Kohlrabi DV% diff.
Vitamin K 257.5µg 0.1µg 215%
Vitamin A 151µg 2µg 17%
Iron 1.64mg 0.4mg 16%
Vitamin E 2.01mg 0.48mg 10%
Vitamin C 70mg 62mg 9%
Calcium 115mg 24mg 9%
Vitamin B2 0.11mg 0.02mg 7%
Manganese 0.139mg 6%
Copper 0.165mg 0.129mg 4%
Vitamin B3 0.8mg 0.4mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Magnesium 32mg 19mg 3%
Zinc 0.25mg 0.03mg 2%
Phosphorus 58mg 46mg 2%
Vitamin B6 0.18mg 0.15mg 2%
Choline 0.5mg 12.3mg 2%
Protein 2.86g 1.7g 2%
Fiber 3.2g 3.6g 2%
Potassium 384mg 350mg 1%
Carbs 4.67g 6.2g 1%
Folate 12µg 16µg 1%
Vitamin B5 0.21mg 0.165mg 1%
Calories 27kcal 27kcal 0%
Fats 0.42g 0.1g 0%
Net carbs 1.47g 2.6g N/A
Sugar 1.32g 2.6g N/A
Sodium 20mg 20mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.01g 0.013g 0%
Monounsaturated fat 0.092g 0.007g 0%
Polyunsaturated fat 0.038g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +68.2%
Contains more FatsFats +320%
Contains more OtherOther +35%
Contains more CarbsCarbs +32.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +1214.3%
Contains more Poly. FatPolyunsaturated fat +26.3%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.