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Seaweed vs Kohlrabi - In-Depth Nutrition Comparison

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What are the main differences between Seaweed and Kohlrabi?

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, Vitamin B2, and Vitamin B5, yet Kohlrabi is richer in Vitamin C, and Vitamin B6.
  • Kohlrabi's daily need coverage for Vitamin C is 66% higher.
  • Seaweed has 660 times more Vitamin K than Kohlrabi. Seaweed has 66µg of Vitamin K, while Kohlrabi has 0.1µg.

We used Seaweed, kelp, raw and Kohlrabi, raw types in this comparison.

Infographic

Seaweed vs Kohlrabi infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +612.5%
Contains more Calcium +600%
Contains more Magnesium +536.8%
Contains more Zinc +4000%
Contains more Potassium +293.3%
Contains less Sodium -91.4%
Equal in Copper - 0.129
Equal in Phosphorus - 46
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +612.5%
Contains more Calcium +600%
Contains more Magnesium +536.8%
Contains more Zinc +4000%
Contains more Potassium +293.3%
Contains less Sodium -91.4%
Equal in Copper - 0.129
Equal in Phosphorus - 46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +222.2%
Contains more Vitamin E +81.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +289.1%
Contains more Vitamin K +65900%
Contains more Folate +1025%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%
Equal in Vitamin B1 - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin A +222.2%
Contains more Vitamin E +81.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +289.1%
Contains more Vitamin K +65900%
Contains more Folate +1025%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%
Equal in Vitamin B1 - 0.05

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
25
Kohlrabi
Mineral Summary Score
47
Seaweed
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
10%
Kohlrabi
Carbohydrates
10%
Seaweed
6%
Kohlrabi
Fats
3%
Seaweed
0%
Kohlrabi

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Kohlrabi
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 213mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.234g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Seaweed Kohlrabi Opinion
Calories 43 27 Seaweed
Protein 1.68 1.7 Kohlrabi
Fats 0.56 0.1 Seaweed
Vitamin C 3 62 Kohlrabi
Carbs 9.57 6.2 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.4 Seaweed
Calcium 168 24 Seaweed
Potassium 89 350 Kohlrabi
Magnesium 121 19 Seaweed
Sugar 0.6 2.6 Seaweed
Fiber 1.3 3.6 Kohlrabi
Copper 0.13 0.129 Seaweed
Zinc 1.23 0.03 Seaweed
Starch
Phosphorus 42 46 Kohlrabi
Sodium 233 20 Kohlrabi
Vitamin A 116 36 Seaweed
Vitamin E 0.87 0.48 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.15 0.02 Seaweed
Vitamin B3 0.47 0.4 Seaweed
Vitamin B5 0.642 0.165 Seaweed
Vitamin B6 0.002 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 66 0.1 Seaweed
Folate 180 16 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.013 Kohlrabi
Monounsaturated Fat 0.098 0.007 Seaweed
Polyunsaturated fat 0.047 0.048 Kohlrabi
Tryptophan 0.048 0.01 Seaweed
Threonine 0.055 0.049 Seaweed
Isoleucine 0.076 0.078 Kohlrabi
Leucine 0.083 0.067 Seaweed
Lysine 0.082 0.056 Seaweed
Methionine 0.025 0.013 Seaweed
Phenylalanine 0.043 0.039 Seaweed
Valine 0.072 0.05 Seaweed
Histidine 0.024 0.019 Seaweed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.