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  6. Flax seeds vs. Kohlrabi

Flax seeds vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between flax seeds and kohlrabi

  • Flax seeds are higher in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc; however, kohlrabi is richer in vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 133% higher.
  • Flax seeds have 145 times more zinc than kohlrabi. While flax seeds have 4.34mg of zinc, kohlrabi has only 0.03mg.

The food types used in this comparison are Seeds, flaxseed and Kohlrabi, raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1963.2%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +132.3%
Contains more IronIron +1332.5%
Contains more CopperCopper +845.7%
Contains more ZincZinc +14366.7%
Contains more PhosphorusPhosphorus +1295.7%
Contains more ManganeseManganese +1685.6%
Contains more SeleniumSelenium +3528.6%
Contains less SodiumSodium -33.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +3188%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +497%
Contains more Vitamin B6Vitamin B6 +215.3%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +443.8%
Contains more CholineCholine +539.8%
Contains more Vitamin CVitamin C +10233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Kohlrabi DV% diff.
Polyunsaturated fat 28.73g 0.048g 191%
Vitamin B1 1.644mg 0.05mg 133%
Copper 1.22mg 0.129mg 121%
Manganese 2.482mg 0.139mg 102%
Fiber 27.3g 3.6g 95%
Magnesium 392mg 19mg 89%
Phosphorus 642mg 46mg 85%
Vitamin C 0.6mg 62mg 68%
Iron 5.73mg 0.4mg 67%
Fats 42.16g 0.1g 65%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.03mg 39%
Protein 18.29g 1.7g 33%
Vitamin B6 0.473mg 0.15mg 25%
Calories 534kcal 27kcal 25%
Calcium 255mg 24mg 23%
Monounsaturated fat 7.527g 0.007g 19%
Folate 87µg 16µg 18%
Saturated fat 3.663g 0.013g 17%
Vitamin B3 3.08mg 0.4mg 17%
Vitamin B5 0.985mg 0.165mg 16%
Potassium 813mg 350mg 14%
Choline 78.7mg 12.3mg 12%
Vitamin B2 0.161mg 0.02mg 11%
Carbs 28.88g 6.2g 8%
Vitamin K 4.3µg 0.1µg 4%
Vitamin E 0.31mg 0.48mg 1%
Net carbs 1.58g 2.6g N/A
Sugar 1.55g 2.6g N/A
Sodium 30mg 20mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.297mg 0.01mg 0%
Threonine 0.766mg 0.049mg 0%
Isoleucine 0.896mg 0.078mg 0%
Leucine 1.235mg 0.067mg 0%
Lysine 0.862mg 0.056mg 0%
Methionine 0.37mg 0.013mg 0%
Phenylalanine 0.957mg 0.039mg 0%
Valine 1.072mg 0.05mg 0%
Histidine 0.472mg 0.019mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +975.9%
Contains more FatsFats +42060%
Contains more CarbsCarbs +365.8%
Contains more OtherOther +271%
Contains more WaterWater +1207.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +107428.6%
Contains more Poly. FatPolyunsaturated fat +59754.2%
Contains less Sat. FatSaturated fat -99.6%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.