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  6. Orange vs. Kohlrabi

Orange vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between Orange and Kohlrabi

  • Kohlrabi is higher than Orange in Vitamin C, Copper, and Vitamin B6.
  • Orange has 4 times more Sugar than Kohlrabi. While Orange has 9.35g of Sugar, Kohlrabi has only 2.6g.

The food types used in this comparison are Oranges, raw, all commercial varieties and Kohlrabi, raw.

Infographic

Orange 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.
Orange
Orange
3
:
7
Kohlrabi
Kohlrabi
Contains more Calcium +66.7%
Contains less Sodium -100%
Contains more Zinc +133.3%
Contains more Iron +300%
Contains more Magnesium +90%
Contains more Phosphorus +228.6%
Contains more Potassium +93.4%
Contains more Copper +186.7%
Contains more Manganese +456%
Contains more Selenium +40%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +66.7%
Contains less Sodium -100%
Contains more Zinc +133.3%
Contains more Iron +300%
Contains more Magnesium +90%
Contains more Phosphorus +228.6%
Contains more Potassium +93.4%
Contains more Copper +186.7%
Contains more Manganese +456%
Contains more Selenium +40%

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.
Orange
Orange
5
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin A +525%
Contains more Vitamin B1 +74%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +51.5%
Contains more Folate +87.5%
Contains more Vitamin E +166.7%
Contains more Vitamin C +16.5%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +150%
Contains more Vitamin K +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +525%
Contains more Vitamin B1 +74%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +51.5%
Contains more Folate +87.5%
Contains more Vitamin E +166.7%
Contains more Vitamin C +16.5%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B6 +150%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +20%
Contains more Carbs +89.5%
Contains more Protein +80.9%
Contains more Other +127.3%
Equal in Water - 91
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +20%
Contains more Carbs +89.5%
Contains more Protein +80.9%
Contains more Other +127.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +228.6%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +92%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +228.6%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +92%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Kohlrabi Opinion
Net carbs 9.35g 2.6g Orange
Protein 0.94g 1.7g Kohlrabi
Fats 0.12g 0.1g Orange
Carbs 11.75g 6.2g Orange
Calories 47kcal 27kcal Orange
Sugar 9.35g 2.6g Kohlrabi
Fiber 2.4g 3.6g Kohlrabi
Calcium 40mg 24mg Orange
Iron 0.1mg 0.4mg Kohlrabi
Magnesium 10mg 19mg Kohlrabi
Phosphorus 14mg 46mg Kohlrabi
Potassium 181mg 350mg Kohlrabi
Sodium 0mg 20mg Orange
Zinc 0.07mg 0.03mg Orange
Copper 0.045mg 0.129mg Kohlrabi
Manganese 0.025mg 0.139mg Kohlrabi
Selenium 0.5µg 0.7µg Kohlrabi
Vitamin A 225IU 36IU Orange
Vitamin A RAE 11µg 2µg Orange
Vitamin E 0.18mg 0.48mg Kohlrabi
Vitamin C 53.2mg 62mg Kohlrabi
Vitamin B1 0.087mg 0.05mg Orange
Vitamin B2 0.04mg 0.02mg Orange
Vitamin B3 0.282mg 0.4mg Kohlrabi
Vitamin B5 0.25mg 0.165mg Orange
Vitamin B6 0.06mg 0.15mg Kohlrabi
Folate 30µg 16µg Orange
Vitamin K 0µg 0.1µg Kohlrabi
Tryptophan 0.009mg 0.01mg Kohlrabi
Threonine 0.015mg 0.049mg Kohlrabi
Isoleucine 0.025mg 0.078mg Kohlrabi
Leucine 0.023mg 0.067mg Kohlrabi
Lysine 0.047mg 0.056mg Kohlrabi
Methionine 0.02mg 0.013mg Orange
Phenylalanine 0.031mg 0.039mg Kohlrabi
Valine 0.04mg 0.05mg Kohlrabi
Histidine 0.018mg 0.019mg Kohlrabi
Saturated Fat 0.015g 0.013g Kohlrabi
Monounsaturated Fat 0.023g 0.007g Orange
Polyunsaturated fat 0.025g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
25%
Kohlrabi
Minerals Daily Need Coverage Score
7%
Orange
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 20mg)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 6.75g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.