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  6. Spinach raw vs. Kohlrabi

Spinach raw vs. Kohlrabi — In-Depth Nutrition Comparison

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How are spinach raw and kohlrabi different?

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B2, vitamin E, and calcium, while kohlrabi is higher in vitamin C.
  • Spinach raw covers your daily need for vitamin K, 402% more than kohlrabi.
  • Spinach raw contains 260 times more vitamin A than kohlrabi. Spinach raw contains 9377IU of vitamin A, while kohlrabi contains 36IU.
  • Spinach raw has a higher glycemic index (32) than kohlrabi (20).

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +577.5%
Contains more ZincZinc +1666.7%
Contains more ManganeseManganese +545.3%
Contains more SeleniumSelenium +42.9%
Contains less SodiumSodium -74.7%
~equal in Copper ~0.129mg
~equal in Phosphorus ~46mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +23350%
Contains more Vitamin EVitamin E +322.9%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +845%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1112.5%
Contains more CholineCholine +56.9%
Contains more Vitamin CVitamin C +120.6%
Contains more Vitamin B5Vitamin B5 +153.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Kohlrabi DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin A 469µg 2µg 52%
Folate 194µg 16µg 45%
Vitamin C 28.1mg 62mg 38%
Manganese 0.897mg 0.139mg 33%
Iron 2.71mg 0.4mg 29%
Magnesium 79mg 19mg 14%
Vitamin B2 0.189mg 0.02mg 13%
Vitamin E 2.03mg 0.48mg 10%
Calcium 99mg 24mg 8%
Fiber 2.2g 3.6g 6%
Potassium 558mg 350mg 6%
Zinc 0.53mg 0.03mg 5%
Vitamin B6 0.195mg 0.15mg 3%
Sodium 79mg 20mg 3%
Protein 2.86g 1.7g 2%
Vitamin B1 0.078mg 0.05mg 2%
Vitamin B5 0.065mg 0.165mg 2%
Vitamin B3 0.724mg 0.4mg 2%
Carbs 3.63g 6.2g 1%
Selenium 1µg 0.7µg 1%
Choline 19.3mg 12.3mg 1%
Polyunsaturated fat 0.165g 0.048g 1%
Calories 23kcal 27kcal 0%
Fats 0.39g 0.1g 0%
Net carbs 1.43g 2.6g N/A
Sugar 0.42g 2.6g N/A
Copper 0.13mg 0.129mg 0%
Phosphorus 49mg 46mg 0%
Saturated fat 0.063g 0.013g 0%
Monounsaturated fat 0.01g 0.007g 0%
Tryptophan 0.039mg 0.01mg 0%
Threonine 0.122mg 0.049mg 0%
Isoleucine 0.147mg 0.078mg 0%
Leucine 0.223mg 0.067mg 0%
Lysine 0.174mg 0.056mg 0%
Methionine 0.053mg 0.013mg 0%
Phenylalanine 0.129mg 0.039mg 0%
Valine 0.161mg 0.05mg 0%
Histidine 0.064mg 0.019mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +68.2%
Contains more FatsFats +290%
Contains more OtherOther +72%
Contains more CarbsCarbs +70.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +42.9%
Contains more Poly. FatPolyunsaturated fat +243.8%
Contains less Sat. FatSaturated fat -79.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.