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  6. Omelette vs. Kohlrabi

Omelette vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between omelette and kohlrabi

  • Omelette is higher in selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus; however, kohlrabi is richer in vitamin C and fiber.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Kohlrabi has less cholesterol.
  • Omelette has a lower glycemic index (0) than kohlrabi (20).

The food types used in this comparison are Egg, whole, cooked, omelet and Kohlrabi, raw.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 CalciumCalcium +100%
Contains more IronIron +270%
Contains more ZincZinc +3533.3%
Contains more PhosphorusPhosphorus +263%
Contains more SeleniumSelenium +3585.7%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +199.1%
Contains more CopperCopper +104.8%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +479.2%

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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 AVitamin A +8500%
Contains more Vitamin EVitamin E +168.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1830%
Contains more Vitamin B5Vitamin B5 +681.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +143.8%
Contains more CholineCholine +1913%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +525%
~equal in Vitamin B6 ~0.15mg

All nutrients comparison - raw data values

Nutrient Omelette Kohlrabi DV% diff.
Cholesterol 313mg 0mg 104%
Vitamin C 0mg 62mg 69%
Selenium 25.8µg 0.7µg 46%
Choline 247.6mg 12.3mg 43%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.02mg 28%
Vitamin B5 1.289mg 0.165mg 22%
Vitamin A 172µg 2µg 19%
Protein 10.57g 1.7g 18%
Fats 11.66g 0.1g 18%
Polyunsaturated fat 2.712g 0.048g 18%
Phosphorus 167mg 46mg 17%
Saturated fat 3.319g 0.013g 15%
Fiber 0g 3.6g 14%
Iron 1.48mg 0.4mg 14%
Monounsaturated fat 4.843g 0.007g 12%
Zinc 1.09mg 0.03mg 10%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Potassium 117mg 350mg 7%
Copper 0.063mg 0.129mg 7%
Folate 39µg 16µg 6%
Calories 154kcal 27kcal 6%
Sodium 155mg 20mg 6%
Vitamin E 1.29mg 0.48mg 5%
Manganese 0.024mg 0.139mg 5%
Vitamin K 4.5µg 0.1µg 4%
Magnesium 11mg 19mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Carbs 0.64g 6.2g 2%
Calcium 48mg 24mg 2%
Vitamin B1 0.034mg 0.05mg 1%
Vitamin B6 0.143mg 0.15mg 1%
Net carbs 0.64g 2.6g N/A
Sugar 0.31g 2.6g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.01mg 0%
Threonine 0.467mg 0.049mg 0%
Isoleucine 0.565mg 0.078mg 0%
Leucine 0.913mg 0.067mg 0%
Lysine 0.767mg 0.056mg 0%
Methionine 0.319mg 0.013mg 0%
Phenylalanine 0.572mg 0.039mg 0%
Valine 0.722mg 0.05mg 0%
Histidine 0.26mg 0.019mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +521.8%
Contains more FatsFats +11560%
Contains more CarbsCarbs +868.8%
Contains more WaterWater +19.5%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +69085.7%
Contains more Poly. FatPolyunsaturated fat +5550%
Contains less Sat. FatSaturated fat -99.6%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.