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Tomato sauce vs. Kohlrabi — In-Depth Nutrition Comparison

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How are tomato sauce and kohlrabi different?

  • Tomato sauce is richer in vitamin A, iron, and vitamin E, while kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi covers your daily need for vitamin C, 61% more than tomato sauce.
  • Tomato sauce contains 12 times more vitamin A than kohlrabi. Tomato sauce contains 435IU of vitamin A, while kohlrabi contains 36IU.
  • Tomato sauce has a higher glycemic index (31) than kohlrabi (20).

Tomato sauce, canned, no salt added and Kohlrabi, raw types were used in this article.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 +140%
Contains more ZincZinc +633.3%
Contains less SodiumSodium -45%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +17.8%
Contains more CopperCopper +12.2%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +16.7%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 +1000%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin KVitamin K +2700%
Contains more Vitamin CVitamin C +785.7%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more FolateFolate +77.8%
Contains more CholineCholine +24.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +200%
Contains more OtherOther +91%
Contains more ProteinProtein +41.7%
Contains more CarbsCarbs +16.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 +528.6%
Contains more Poly. FatPolyunsaturated fat +152.1%
Contains less Sat. FatSaturated fat -68.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Kohlrabi DV% diff.
Vitamin C 7mg 62mg 61%
Fiber 1.5g 3.6g 8%
Iron 0.96mg 0.4mg 7%
Vitamin E 1.44mg 0.48mg 6%
Vitamin B6 0.098mg 0.15mg 4%
Vitamin B3 0.991mg 0.4mg 4%
Phosphorus 27mg 46mg 3%
Vitamin B5 0.309mg 0.165mg 3%
Vitamin B2 0.065mg 0.02mg 3%
Fructose 1.67g 2%
Folate 9µg 16µg 2%
Vitamin K 2.8µg 0.1µg 2%
Vitamin A 22µg 2µg 2%
Vitamin B1 0.024mg 0.05mg 2%
Zinc 0.22mg 0.03mg 2%
Potassium 297mg 350mg 2%
Copper 0.115mg 0.129mg 2%
Magnesium 15mg 19mg 1%
Manganese 0.113mg 0.139mg 1%
Calcium 14mg 24mg 1%
Protein 1.2g 1.7g 1%
Calories 24kcal 27kcal 0%
Fats 0.3g 0.1g 0%
Carbs 5.31g 6.2g 0%
Net carbs 3.81g 2.6g N/A
Sugar 3.56g 2.6g N/A
Sodium 11mg 20mg 0%
Selenium 0.6µg 0.7µg 0%
Choline 9.9mg 12.3mg 0%
Saturated fat 0.041g 0.013g 0%
Monounsaturated fat 0.044g 0.007g 0%
Polyunsaturated fat 0.121g 0.048g 0%
Tryptophan 0.009mg 0.01mg 0%
Threonine 0.037mg 0.049mg 0%
Isoleucine 0.025mg 0.078mg 0%
Leucine 0.034mg 0.067mg 0%
Lysine 0.037mg 0.056mg 0%
Methionine 0.008mg 0.013mg 0%
Phenylalanine 0.036mg 0.039mg 0%
Valine 0.025mg 0.05mg 0%
Histidine 0.02mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce 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
12%
Tomato sauce
23%
Kohlrabi
Minerals Daily Need Coverage Score
15%
Tomato sauce
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 9mg)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.96g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.