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Sesame vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between sesame and kohlrabi

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium; however, kohlrabi has more vitamin C.
  • Daily need coverage for copper for sesame is 439% higher.
  • Kohlrabi has 258 times less zinc than sesame. Sesame has 7.75mg of zinc, while kohlrabi has 0.03mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Kohlrabi, raw.

Infographic

Sesame 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.
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +1747.4%
Contains more CalciumCalcium +3962.5%
Contains more PotassiumPotassium +33.7%
Contains more IronIron +3537.5%
Contains more CopperCopper +3064.3%
Contains more ZincZinc +25733.3%
Contains more PhosphorusPhosphorus +1267.4%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +1669.8%
Contains more SeleniumSelenium +4814.3%

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.
Sesame
6
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 +1482%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +1028.8%
Contains more Vitamin B6Vitamin B6 +426.7%
Contains more FolateFolate +506.3%
Contains more CholineCholine +108.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +942.9%
Contains more FatsFats +49570%
Contains more CarbsCarbs +278.2%
Contains more OtherOther +346%
Contains more WaterWater +1840.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +267885.7%
Contains more Poly. FatPolyunsaturated fat +45260.4%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Kohlrabi DV% diff.
Copper 4.082mg 0.129mg 439%
Iron 14.55mg 0.4mg 177%
Polyunsaturated fat 21.773g 0.048g 145%
Manganese 2.46mg 0.139mg 101%
Calcium 975mg 24mg 95%
Phosphorus 629mg 46mg 83%
Magnesium 351mg 19mg 79%
Fats 49.67g 0.1g 76%
Zinc 7.75mg 0.03mg 70%
Vitamin C 0mg 62mg 69%
Vitamin B1 0.791mg 0.05mg 62%
Selenium 34.4µg 0.7µg 61%
Vitamin B6 0.79mg 0.15mg 49%
Monounsaturated fat 18.759g 0.007g 47%
Fiber 11.8g 3.6g 33%
Protein 17.73g 1.7g 32%
Saturated fat 6.957g 0.013g 32%
Calories 573kcal 27kcal 27%
Vitamin B3 4.515mg 0.4mg 26%
Folate 97µg 16µg 20%
Vitamin B2 0.247mg 0.02mg 17%
Carbs 23.45g 6.2g 6%
Potassium 468mg 350mg 3%
Choline 25.6mg 12.3mg 2%
Vitamin E 0.25mg 0.48mg 2%
Vitamin B5 0.05mg 0.165mg 2%
Net carbs 11.65g 2.6g N/A
Sugar 0.3g 2.6g N/A
Sodium 11mg 20mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.388mg 0.01mg 0%
Threonine 0.736mg 0.049mg 0%
Isoleucine 0.763mg 0.078mg 0%
Leucine 1.358mg 0.067mg 0%
Lysine 0.569mg 0.056mg 0%
Methionine 0.586mg 0.013mg 0%
Phenylalanine 0.94mg 0.039mg 0%
Valine 0.99mg 0.05mg 0%
Histidine 0.522mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
23%
Kohlrabi
Minerals Daily Need Coverage Score
348%
Sesame
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 6.944g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.