Porridge vs. Kohlrabi — In-Depth Nutrition Comparison
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The main differences between porridge and kohlrabi
- Porridge has more iron and calcium; however, kohlrabi has more vitamin C, fiber, vitamin B6, copper, potassium, and manganese.
- Daily need coverage for vitamin C for kohlrabi is 69% higher.
- Kohlrabi has 9 times less iron than porridge. Porridge has 3.74mg of iron, while kohlrabi has 0.4mg.
- Porridge has a higher glycemic index than kohlrabi.
Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Kohlrabi, raw.
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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 CalciumCalcium | +262.5% |
| Contains more IronIron | +835% |
| Contains more ZincZinc | +333.3% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +280% |
| Contains more PotassiumPotassium | +2087.5% |
| Contains more CopperCopper | +222.5% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains more ManganeseManganese | +∞% |
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 B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B5Vitamin B5 | +132.4% |
| Contains more Vitamin B6Vitamin B6 | +1053.8% |
| Contains more FolateFolate | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +110% |
| Contains more CarbsCarbs | +69.7% |
| Contains more ProteinProtein | +18.1% |
| Contains more OtherOther | +354.5% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +137.5% |
| Contains less Sat. FatSaturated fat | -60.6% |
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 Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0mg | 62mg | 69% |
| Iron | 3.74mg | 0.4mg | 42% |
| Fiber | 0.5g | 3.6g | 12% |
| Vitamin B6 | 0.013mg | 0.15mg | 11% |
| Potassium | 16mg | 350mg | 10% |
| Copper | 0.04mg | 0.129mg | 10% |
| Manganese | 0mg | 0.139mg | 6% |
| Calcium | 87mg | 24mg | 6% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Phosphorus | 15mg | 46mg | 4% |
| Magnesium | 5mg | 19mg | 3% |
| Vitamin E | 0.02mg | 0.48mg | 3% |
| Vitamin B5 | 0.071mg | 0.165mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B3 | 0.52mg | 0.4mg | 1% |
| Protein | 1.44g | 1.7g | 1% |
| Sodium | 6mg | 20mg | 1% |
| Zinc | 0.13mg | 0.03mg | 1% |
| Folate | 12µg | 16µg | 1% |
| Carbs | 10.52g | 6.2g | 1% |
| Calories | 50kcal | 27kcal | 1% |
| Fats | 0.21g | 0.1g | 0% |
| Net carbs | 10.02g | 2.6g | N/A |
| Sugar | 0.03g | 2.6g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B1 | 0.055mg | 0.05mg | 0% |
| Vitamin B2 | 0.025mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Saturated fat | 0.033g | 0.013g | 0% |
| Monounsaturated fat | 0.028g | 0.007g | 0% |
| Polyunsaturated fat | 0.114g | 0.048g | 0% |
| Tryptophan | 0.02mg | 0.01mg | 0% |
| Threonine | 0.045mg | 0.049mg | 0% |
| Isoleucine | 0.063mg | 0.078mg | 0% |
| Leucine | 0.11mg | 0.067mg | 0% |
| Lysine | 0.037mg | 0.056mg | 0% |
| Methionine | 0.027mg | 0.013mg | 0% |
| Phenylalanine | 0.078mg | 0.039mg | 0% |
| Valine | 0.07mg | 0.05mg | 0% |
| Histidine | 0.033mg | 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
4%
23%
Minerals Daily Need Coverage Score
21%
15%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 14mg)
Which food is cheaper?
Porridge is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.