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  6. Spirulina vs. Kohlrabi

Spirulina vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between spirulina and kohlrabi?

  • Spirulina is higher in copper, iron, vitamin B2, and vitamin B1, yet kohlrabi is higher in vitamin C, fiber, vitamin B6, potassium, and phosphorus.
  • Kohlrabi's daily need coverage for vitamin C is 68% more.
  • Spirulina has 17 times more vitamin B2 than kohlrabi. While spirulina has 0.342mg of vitamin B2, kohlrabi has only 0.02mg.

We used Seaweed, spirulina, raw and Kohlrabi, raw types in this article.

Infographic

Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
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 IronIron +597.5%
Contains more CopperCopper +362.8%
Contains more ZincZinc +566.7%
Contains more ManganeseManganese +33.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +175.6%
Contains more PhosphorusPhosphorus +318.2%
Contains less SodiumSodium -79.6%
~equal in Magnesium ~19mg
~equal in Selenium ~0.7µg

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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
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 AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +344%
Contains more Vitamin B2Vitamin B2 +1610%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin KVitamin K +2400%
Contains more Vitamin CVitamin C +6788.9%
Contains more Vitamin B6Vitamin B6 +341.2%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.48mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Kohlrabi DV% diff.
Vitamin C 0.9mg 62mg 68%
Copper 0.597mg 0.129mg 52%
Iron 2.79mg 0.4mg 30%
Vitamin B2 0.342mg 0.02mg 25%
Vitamin B1 0.222mg 0.05mg 14%
Fiber 0.4g 3.6g 13%
Vitamin B6 0.034mg 0.15mg 9%
Protein 5.92g 1.7g 8%
Potassium 127mg 350mg 7%
Phosphorus 11mg 46mg 5%
Vitamin B3 1.196mg 0.4mg 5%
Sodium 98mg 20mg 3%
Vitamin B5 0.325mg 0.165mg 3%
Zinc 0.2mg 0.03mg 2%
Manganese 0.186mg 0.139mg 2%
Vitamin K 2.5µg 0.1µg 2%
Folate 9µg 16µg 2%
Carbs 2.42g 6.2g 1%
Calcium 12mg 24mg 1%
Choline 6.5mg 12.3mg 1%
Saturated fat 0.135g 0.013g 1%
Calories 26kcal 27kcal 0%
Protein per 100 calories 23g 6.3g N/A
Calories per 10 g protein 44kcal 159kcal N/A
Weight per 100 calories 385g 370g N/A
Fats 0.39g 0.1g 0%
Net carbs 2.02g 2.6g N/A
Magnesium 19mg 19mg 0%
Sugar 0.3g 2.6g N/A
Vitamin A 3µg 2µg 0%
Vitamin E 0.49mg 0.48mg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.034g 0.007g 0%
Polyunsaturated fat 0.106g 0.048g 0%
Tryptophan 0.096mg 0.01mg 0%
Threonine 0.306mg 0.049mg 0%
Isoleucine 0.331mg 0.078mg 0%
Leucine 0.509mg 0.067mg 0%
Lysine 0.312mg 0.056mg 0%
Methionine 0.118mg 0.013mg 0%
Phenylalanine 0.286mg 0.039mg 0%
Valine 0.362mg 0.05mg 0%
Histidine 0.112mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +248.2%
Contains more FatsFats +290%
Contains more CarbsCarbs +156.2%
Contains more OtherOther +66.7%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 +385.7%
Contains more Poly. FatPolyunsaturated fat +120.8%
Contains less Sat. FatSaturated fat -90.4%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.