Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Kohlrabi

Brown rice vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

How are brown rice and kohlrabi different?

  • Brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, phosphorus, and zinc, while kohlrabi is higher in vitamin C, fiber, and potassium.
  • Kohlrabi covers your daily need for vitamin C, 69% more than brown rice.
  • Brown rice contains 24 times more zinc than kohlrabi. Brown rice contains 0.71mg of zinc, while kohlrabi contains 0.03mg.
  • Brown rice has a higher glycemic index (66) than kohlrabi (20).

Rice, brown, long-grain, cooked and Kohlrabi, raw types were used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 MagnesiumMagnesium +105.3%
Contains more IronIron +40%
Contains more ZincZinc +2266.7%
Contains more PhosphorusPhosphorus +123.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +600.7%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +307%
Contains more CopperCopper +21.7%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +256%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +130.3%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B6Vitamin B6 +22%
Contains more FolateFolate +77.8%
Contains more CholineCholine +33.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Manganese 0.974mg 0.139mg 36%
Vitamin B3 2.561mg 0.4mg 14%
Vitamin B1 0.178mg 0.05mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.7µg 9%
Fiber 1.6g 3.6g 8%
Phosphorus 103mg 46mg 8%
Potassium 86mg 350mg 8%
Carbs 25.58g 6.2g 6%
Zinc 0.71mg 0.03mg 6%
Calories 123kcal 27kcal 5%
Magnesium 39mg 19mg 5%
Vitamin B5 0.38mg 0.165mg 4%
Vitamin B2 0.069mg 0.02mg 4%
Copper 0.106mg 0.129mg 3%
Polyunsaturated fat 0.366g 0.048g 2%
Vitamin B6 0.123mg 0.15mg 2%
Protein 2.74g 1.7g 2%
Folate 9µg 16µg 2%
Iron 0.56mg 0.4mg 2%
Vitamin E 0.17mg 0.48mg 2%
Calcium 3mg 24mg 2%
Choline 9.2mg 12.3mg 1%
Fats 0.97g 0.1g 1%
Sodium 4mg 20mg 1%
Monounsaturated fat 0.369g 0.007g 1%
Saturated fat 0.26g 0.013g 1%
Net carbs 23.98g 2.6g N/A
Sugar 0.24g 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.033mg 0.01mg 0%
Threonine 0.095mg 0.049mg 0%
Isoleucine 0.109mg 0.078mg 0%
Leucine 0.214mg 0.067mg 0%
Lysine 0.099mg 0.056mg 0%
Methionine 0.058mg 0.013mg 0%
Phenylalanine 0.133mg 0.039mg 0%
Valine 0.151mg 0.05mg 0%
Histidine 0.066mg 0.019mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +61.2%
Contains more FatsFats +870%
Contains more CarbsCarbs +312.6%
Contains more WaterWater +29.5%
Contains more OtherOther +127.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +5171.4%
Contains more Poly. FatPolyunsaturated fat +662.5%
Contains less Sat. FatSaturated fat -95%

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.