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  6. Orange juice vs. Kohlrabi

Orange juice vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between orange juice and kohlrabi?

  • Kohlrabi is richer than orange juice in fiber, vitamin C, copper, vitamin B6, and manganese.
  • Kohlrabi's daily need coverage for fiber is 14% more.
  • Orange juice has 3 times more sugar than kohlrabi. While orange juice has 8.4g of sugar, kohlrabi has only 2.6g.
  • The glycemic index of kohlrabi is lower.

We used Orange juice, raw and Kohlrabi, raw types in this article.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 ZincZinc +66.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +75%
Contains more IronIron +100%
Contains more CopperCopper +193.2%
Contains more PhosphorusPhosphorus +170.6%
Contains more ManganeseManganese +892.9%
Contains more SeleniumSelenium +600%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +400%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +24%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B6Vitamin B6 +275%
Contains more CholineCholine +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Orange juice Kohlrabi DV% diff.
Fiber 0.2g 3.6g 14%
Vitamin C 50mg 62mg 13%
Copper 0.044mg 0.129mg 9%
Vitamin B6 0.04mg 0.15mg 8%
Manganese 0.014mg 0.139mg 5%
Phosphorus 17mg 46mg 4%
Potassium 200mg 350mg 4%
Folate 30µg 16µg 4%
Vitamin E 0.04mg 0.48mg 3%
Iron 0.2mg 0.4mg 3%
Vitamin B1 0.09mg 0.05mg 3%
Magnesium 11mg 19mg 2%
Protein 0.7g 1.7g 2%
Vitamin B5 0.19mg 0.165mg 1%
Vitamin B2 0.03mg 0.02mg 1%
Choline 6.2mg 12.3mg 1%
Selenium 0.1µg 0.7µg 1%
Calories 45kcal 27kcal 1%
Vitamin A 10µg 2µg 1%
Sodium 1mg 20mg 1%
Calcium 11mg 24mg 1%
Carbs 10.4g 6.2g 1%
Fats 0.2g 0.1g 0%
Net carbs 10.2g 2.6g N/A
Sugar 8.4g 2.6g N/A
Zinc 0.05mg 0.03mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.024g 0.013g 0%
Monounsaturated fat 0.036g 0.007g 0%
Polyunsaturated fat 0.04g 0.048g 0%
Tryptophan 0.002mg 0.01mg 0%
Threonine 0.008mg 0.049mg 0%
Isoleucine 0.008mg 0.078mg 0%
Leucine 0.013mg 0.067mg 0%
Lysine 0.009mg 0.056mg 0%
Methionine 0.003mg 0.013mg 0%
Phenylalanine 0.009mg 0.039mg 0%
Valine 0.011mg 0.05mg 0%
Histidine 0.003mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +100%
Contains more CarbsCarbs +67.7%
Contains more ProteinProtein +142.9%
Contains more OtherOther +150%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 +414.3%
Contains less Sat. FatSaturated fat -45.8%
Contains more Poly. FatPolyunsaturated fat +20%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.