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Macadamia vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between macadamia and kohlrabi

  • Macadamia has more manganese, vitamin B1, copper, iron, magnesium, phosphorus, fiber, and vitamin B3; however, kohlrabi is richer in vitamin C.
  • Macadamia's daily need coverage for manganese is 174% more.
  • Macadamia contains 928 times more saturated fat than kohlrabi. Macadamia contains 12.061g of saturated fat, while kohlrabi contains 0.013g.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Kohlrabi, raw.

Infographic

Macadamia vs Kohlrabi infographic
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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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +584.2%
Contains more CalciumCalcium +254.2%
Contains more IronIron +822.5%
Contains more CopperCopper +486%
Contains more ZincZinc +4233.3%
Contains more PhosphorusPhosphorus +308.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2871.9%
Contains more SeleniumSelenium +414.3%
~equal in Potassium ~350mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 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 EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +2290%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +518.3%
Contains more Vitamin B5Vitamin B5 +359.4%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin CVitamin C +5066.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +365.3%
Contains more FatsFats +75670%
Contains more CarbsCarbs +122.9%
Contains more OtherOther +14%
Contains more WaterWater +6591.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +841000%
Contains more Poly. FatPolyunsaturated fat +3029.2%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Kohlrabi DV% diff.
Manganese 4.131mg 0.139mg 174%
Monounsaturated fat 58.877g 0.007g 147%
Fats 75.77g 0.1g 116%
Vitamin B1 1.195mg 0.05mg 95%
Copper 0.756mg 0.129mg 70%
Vitamin C 1.2mg 62mg 68%
Saturated fat 12.061g 0.013g 55%
Iron 3.69mg 0.4mg 41%
Calories 718kcal 27kcal 35%
Magnesium 130mg 19mg 26%
Phosphorus 188mg 46mg 20%
Fiber 8.6g 3.6g 20%
Vitamin B3 2.473mg 0.4mg 13%
Vitamin B5 0.758mg 0.165mg 12%
Zinc 1.3mg 0.03mg 12%
Protein 7.91g 1.7g 12%
Vitamin B2 0.162mg 0.02mg 11%
Vitamin B6 0.275mg 0.15mg 10%
Polyunsaturated fat 1.502g 0.048g 10%
Calcium 85mg 24mg 6%
Selenium 3.6µg 0.7µg 5%
Carbs 13.82g 6.2g 3%
Choline 12.3mg 2%
Folate 11µg 16µg 1%
Potassium 368mg 350mg 1%
Sodium 5mg 20mg 1%
Net carbs 5.22g 2.6g N/A
Sugar 4.57g 2.6g N/A
Starch 1.05g 0%
Vitamin E 0.54mg 0.48mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.01mg 0%
Threonine 0.37mg 0.049mg 0%
Isoleucine 0.314mg 0.078mg 0%
Leucine 0.602mg 0.067mg 0%
Lysine 0.018mg 0.056mg 0%
Methionine 0.023mg 0.013mg 0%
Phenylalanine 0.665mg 0.039mg 0%
Valine 0.363mg 0.05mg 0%
Histidine 0.195mg 0.019mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
23%
Kohlrabi
Minerals Daily Need Coverage Score
122%
Macadamia
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 12.048g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.4)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.