Oatmeal vs. Kohlrabi — In-Depth Nutrition Comparison
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The main differences between oatmeal and kohlrabi
- Oatmeal has more iron, manganese, vitamin B1, vitamin B3, vitamin B2, vitamin B6, vitamin A, and selenium; however, kohlrabi has more vitamin C and potassium.
- Daily need coverage for iron for oatmeal is 70% higher.
- Kohlrabi has 12 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while kohlrabi has 36IU.
- Oatmeal has a higher glycemic index than kohlrabi.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Kohlrabi, raw.
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.
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +1390% |
| Contains more ZincZinc | +1966.7% |
| Contains more PhosphorusPhosphorus | +67.4% |
| Contains more ManganeseManganese | +301.4% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more PotassiumPotassium | +473.8% |
| Contains more CopperCopper | +95.5% |
| Contains less SodiumSodium | -59.2% |
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.
| Contains more Vitamin AVitamin A | +6400% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +975% |
| Contains more Vitamin B3Vitamin B3 | +656.3% |
| Contains more Vitamin B5Vitamin B5 | +92.1% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +175% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +585.7% |
| Contains more CholineCholine | +161.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.4% |
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +88.2% |
| Contains more OtherOther | +75.4% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5485.7% |
| Contains more Poly. FatPolyunsaturated fat | +787.5% |
| Contains less Sat. FatSaturated fat | -94.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.96mg | 0.4mg | 70% |
| Vitamin C | 0mg | 62mg | 69% |
| Vitamin B1 | 0.26mg | 0.05mg | 18% |
| Manganese | 0.558mg | 0.139mg | 18% |
| Vitamin B3 | 3.025mg | 0.4mg | 16% |
| Vitamin B2 | 0.215mg | 0.02mg | 15% |
| Vitamin A | 130µg | 2µg | 14% |
| Vitamin B6 | 0.29mg | 0.15mg | 11% |
| Potassium | 61mg | 350mg | 9% |
| Selenium | 5µg | 0.7µg | 8% |
| Fiber | 1.7g | 3.6g | 8% |
| Folate | 44µg | 16µg | 7% |
| Copper | 0.066mg | 0.129mg | 7% |
| Calcium | 80mg | 24mg | 6% |
| Zinc | 0.62mg | 0.03mg | 5% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 46mg | 4% |
| Vitamin B5 | 0.317mg | 0.165mg | 3% |
| Polyunsaturated fat | 0.426g | 0.048g | 3% |
| Vitamin E | 0.07mg | 0.48mg | 3% |
| Calories | 68kcal | 27kcal | 2% |
| Fats | 1.36g | 0.1g | 2% |
| Magnesium | 26mg | 19mg | 2% |
| Carbs | 11.67g | 6.2g | 2% |
| Protein | 2.37g | 1.7g | 1% |
| Choline | 4.7mg | 12.3mg | 1% |
| Sodium | 49mg | 20mg | 1% |
| Saturated fat | 0.226g | 0.013g | 1% |
| Monounsaturated fat | 0.391g | 0.007g | 1% |
| Net carbs | 9.97g | 2.6g | N/A |
| Sugar | 0.46g | 2.6g | N/A |
| Vitamin K | 0.4µg | 0.1µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.01mg | 0% |
| Threonine | 0.083mg | 0.049mg | 0% |
| Isoleucine | 0.105mg | 0.078mg | 0% |
| Leucine | 0.2mg | 0.067mg | 0% |
| Lysine | 0.135mg | 0.056mg | 0% |
| Methionine | 0.04mg | 0.013mg | 0% |
| Phenylalanine | 0.13mg | 0.039mg | 0% |
| Valine | 0.151mg | 0.05mg | 0% |
| Histidine | 0.057mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
23%
Minerals Daily Need Coverage Score
45%
15%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 2.14g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.6)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.213g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)