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  6. Shallot vs. Kohlrabi

Shallot vs. Kohlrabi — In-Depth Nutrition Comparison

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How are shallots and kohlrabi different?

  • Shallots are richer in vitamin B6, iron, and manganese, while kohlrabi is higher in vitamin C.
  • Kohlrabi covers your daily need for vitamin C, 60% more than shallots.
  • Shallots contain 13 times more zinc than kohlrabi. Shallots contain 0.4mg of zinc, while kohlrabi contains 0.03mg.
  • Kohlrabi is lower in sugar.

Shallots, raw and Kohlrabi, raw types were used in this article.

Infographic

Shallot 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" 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 CalciumCalcium +54.2%
Contains more IronIron +200%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +71.4%
Contains more CopperCopper +46.6%
~equal in Magnesium ~19mg
~equal in Potassium ~350mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +112.5%
Contains more Vitamin CVitamin C +675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Kohlrabi DV% diff.
Vitamin C 8mg 62mg 60%
Vitamin B6 0.345mg 0.15mg 15%
Iron 1.2mg 0.4mg 10%
Manganese 0.292mg 0.139mg 7%
Copper 0.088mg 0.129mg 5%
Folate 34µg 16µg 5%
Carbs 16.8g 6.2g 4%
Zinc 0.4mg 0.03mg 3%
Vitamin E 0.04mg 0.48mg 3%
Vitamin B5 0.29mg 0.165mg 3%
Calories 72kcal 27kcal 2%
Protein 2.5g 1.7g 2%
Fiber 3.2g 3.6g 2%
Phosphorus 60mg 46mg 2%
Calcium 37mg 24mg 1%
Selenium 1.2µg 0.7µg 1%
Vitamin B1 0.06mg 0.05mg 1%
Vitamin B3 0.2mg 0.4mg 1%
Vitamin K 0.8µg 0.1µg 1%
Protein per 100 calories 3.5g 6.3g N/A
Calories per 10 g protein 288kcal 159kcal N/A
Weight per 100 calories 139g 370g N/A
Fats 0.1g 0.1g 0%
Net carbs 13.6g 2.6g N/A
Magnesium 21mg 19mg 0%
Potassium 334mg 350mg 0%
Sugar 7.87g 2.6g N/A
Sodium 12mg 20mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Choline 11.3mg 12.3mg 0%
Saturated fat 0.017g 0.013g 0%
Monounsaturated fat 0.014g 0.007g 0%
Polyunsaturated fat 0.039g 0.048g 0%
Tryptophan 0.028mg 0.01mg 0%
Threonine 0.098mg 0.049mg 0%
Isoleucine 0.106mg 0.078mg 0%
Leucine 0.149mg 0.067mg 0%
Lysine 0.125mg 0.056mg 0%
Methionine 0.027mg 0.013mg 0%
Phenylalanine 0.081mg 0.039mg 0%
Valine 0.11mg 0.05mg 0%
Histidine 0.043mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +47.1%
Contains more CarbsCarbs +171%
Contains more WaterWater +14%
Contains more OtherOther +25%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 +100%
Contains less Sat. FatSaturated fat -23.5%
Contains more Poly. FatPolyunsaturated fat +23.1%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.