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  6. Pecan vs. Kohlrabi

Pecan vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between Pecan and Kohlrabi

  • Pecan has more Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Iron, Magnesium, and Fiber, while Kohlrabi has more Vitamin C.
  • Pecan covers your daily need of Manganese 190% more than Kohlrabi.
  • Pecan contains 475 times more Saturated Fat than Kohlrabi. While Pecan contains 6.18g of Saturated Fat, Kohlrabi contains only 0.013g.

These are the specific foods used in this comparison Nuts, pecans and Kohlrabi, raw.

Infographic

Pecan 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.
Pecan
Pecan
10
:
0
Kohlrabi
Kohlrabi
Contains more Calcium +191.7%
Contains more Iron +532.5%
Contains more Magnesium +536.8%
Contains more Phosphorus +502.2%
Contains more Potassium +17.1%
Contains less Sodium -100%
Contains more Zinc +15000%
Contains more Copper +830.2%
Contains more Manganese +3137.4%
Contains more Selenium +442.9%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +191.7%
Contains more Iron +532.5%
Contains more Magnesium +536.8%
Contains more Phosphorus +502.2%
Contains more Potassium +17.1%
Contains less Sodium -100%
Contains more Zinc +15000%
Contains more Copper +830.2%
Contains more Manganese +3137.4%
Contains more Selenium +442.9%

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.
Pecan
Pecan
9
:
1
Kohlrabi
Kohlrabi
Contains more Vitamin A +55.6%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +1220%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +191.8%
Contains more Vitamin B5 +423%
Contains more Vitamin B6 +40%
Contains more Folate +37.5%
Contains more Vitamin K +3400%
Contains more Vitamin C +5536.4%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 +55.6%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +1220%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +191.8%
Contains more Vitamin B5 +423%
Contains more Vitamin B6 +40%
Contains more Folate +37.5%
Contains more Vitamin K +3400%
Contains more Vitamin C +5536.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +439.4%
Contains more Fats +71870%
Contains more Carbs +123.5%
Contains more Other +48%
Contains more Water +2485.2%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 Protein +439.4%
Contains more Fats +71870%
Contains more Carbs +123.5%
Contains more Other +48%
Contains more Water +2485.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +582771.4%
Contains more Polyunsaturated fat +44929.2%
Contains less Saturated Fat -99.8%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +582771.4%
Contains more Polyunsaturated fat +44929.2%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Kohlrabi Opinion
Net carbs 4.26g 2.6g Pecan
Protein 9.17g 1.7g Pecan
Fats 71.97g 0.1g Pecan
Carbs 13.86g 6.2g Pecan
Calories 691kcal 27kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 2.6g Kohlrabi
Fiber 9.6g 3.6g Pecan
Calcium 70mg 24mg Pecan
Iron 2.53mg 0.4mg Pecan
Magnesium 121mg 19mg Pecan
Phosphorus 277mg 46mg Pecan
Potassium 410mg 350mg Pecan
Sodium 0mg 20mg Pecan
Zinc 4.53mg 0.03mg Pecan
Copper 1.2mg 0.129mg Pecan
Manganese 4.5mg 0.139mg Pecan
Selenium 3.8µg 0.7µg Pecan
Vitamin A 56IU 36IU Pecan
Vitamin A RAE 3µg 2µg Pecan
Vitamin E 1.4mg 0.48mg Pecan
Vitamin C 1.1mg 62mg Kohlrabi
Vitamin B1 0.66mg 0.05mg Pecan
Vitamin B2 0.13mg 0.02mg Pecan
Vitamin B3 1.167mg 0.4mg Pecan
Vitamin B5 0.863mg 0.165mg Pecan
Vitamin B6 0.21mg 0.15mg Pecan
Folate 22µg 16µg Pecan
Vitamin K 3.5µg 0.1µg Pecan
Tryptophan 0.093mg 0.01mg Pecan
Threonine 0.306mg 0.049mg Pecan
Isoleucine 0.336mg 0.078mg Pecan
Leucine 0.598mg 0.067mg Pecan
Lysine 0.287mg 0.056mg Pecan
Methionine 0.183mg 0.013mg Pecan
Phenylalanine 0.426mg 0.039mg Pecan
Valine 0.411mg 0.05mg Pecan
Histidine 0.262mg 0.019mg Pecan
Saturated Fat 6.18g 0.013g Kohlrabi
Monounsaturated Fat 40.801g 0.007g Pecan
Polyunsaturated fat 21.614g 0.048g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
25%
Kohlrabi
Minerals Daily Need Coverage Score
149%
Pecan
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.37g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 6.167g)
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)

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.