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  6. Salsify vs. Kohlrabi

Salsify vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Salsify and Kohlrabi different?

  • Salsify is higher in Vitamin B2, and Vitamin B6, however, Kohlrabi is richer in Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Salsify contains 9 times more Vitamin B2 than Kohlrabi. While Salsify contains 0.173mg of Vitamin B2, Kohlrabi contains only 0.02mg.

Salsify, cooked, boiled, drained, without salt and Kohlrabi, raw are the varieties used in this article.

Infographic

Salsify 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.
Salsify
Salsify
6
:
4
Kohlrabi
Kohlrabi
Contains more Calcium +95.8%
Contains more Iron +37.5%
Contains more Phosphorus +21.7%
Contains less Sodium -20%
Contains more Zinc +900%
Contains more Manganese +51.1%
Contains more Potassium +23.7%
Contains more Copper +84.3%
Contains more Selenium +16.7%
Equal in Magnesium - 19
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +95.8%
Contains more Iron +37.5%
Contains more Phosphorus +21.7%
Contains less Sodium -20%
Contains more Zinc +900%
Contains more Manganese +51.1%
Contains more Potassium +23.7%
Contains more Copper +84.3%
Contains more Selenium +16.7%
Equal in Magnesium - 19

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.
Salsify
Salsify
5
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +765%
Contains more Vitamin B5 +67.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +152.6%
Contains more Vitamin C +1247.8%
Equal in Vitamin B3 - 0.4
Equal in Folate - 16
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
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 B1 +12%
Contains more Vitamin B2 +765%
Contains more Vitamin B5 +67.3%
Contains more Vitamin B6 +45.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +152.6%
Contains more Vitamin C +1247.8%
Equal in Vitamin B3 - 0.4
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +60.6%
Contains more Fats +70%
Contains more Carbs +147.7%
Contains more Water +12.3%
Contains more Other +35.1%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +60.6%
Contains more Fats +70%
Contains more Carbs +147.7%
Contains more Water +12.3%
Contains more Other +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Kohlrabi
Kohlrabi
Contains more Polyunsaturated fat +54.2%
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +133.3%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +54.2%
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +133.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Kohlrabi Opinion
Net carbs 12.26g 2.6g Salsify
Protein 2.73g 1.7g Salsify
Fats 0.17g 0.1g Salsify
Carbs 15.36g 6.2g Salsify
Calories 68kcal 27kcal Salsify
Sugar 2.9g 2.6g Kohlrabi
Fiber 3.1g 3.6g Kohlrabi
Calcium 47mg 24mg Salsify
Iron 0.55mg 0.4mg Salsify
Magnesium 18mg 19mg Kohlrabi
Phosphorus 56mg 46mg Salsify
Potassium 283mg 350mg Kohlrabi
Sodium 16mg 20mg Salsify
Zinc 0.3mg 0.03mg Salsify
Copper 0.07mg 0.129mg Kohlrabi
Manganese 0.21mg 0.139mg Salsify
Selenium 0.6µg 0.7µg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.19mg 0.48mg Kohlrabi
Vitamin C 4.6mg 62mg Kohlrabi
Vitamin B1 0.056mg 0.05mg Salsify
Vitamin B2 0.173mg 0.02mg Salsify
Vitamin B3 0.392mg 0.4mg Kohlrabi
Vitamin B5 0.276mg 0.165mg Salsify
Vitamin B6 0.218mg 0.15mg Salsify
Folate 15µg 16µg Kohlrabi
Vitamin K 0.3µg 0.1µg Salsify
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.041g 0.013g Kohlrabi
Monounsaturated Fat 0.003g 0.007g Kohlrabi
Polyunsaturated fat 0.074g 0.048g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify 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
13%
Salsify
25%
Kohlrabi
Minerals Daily Need Coverage Score
16%
Salsify
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 20)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.028g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.