Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Wakame vs Kohlrabi - In-Depth Nutrition Comparison

Compare

Significant differences between Wakame and Kohlrabi

  • Wakame has more Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, and Calcium, however Kohlrabi is richer in Vitamin C, and Fiber.
  • Kohlrabi covers your daily Vitamin C needs 66% more than Wakame.
  • Kohlrabi has 44 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Kohlrabi has 20mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Kohlrabi, raw.

Infographic

Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +445%
Contains more Calcium +525%
Contains more Magnesium +463.2%
Contains more Copper +120.2%
Contains more Zinc +1166.7%
Contains more Phosphorus +73.9%
Contains more Potassium +600%
Contains less Sodium -97.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +445%
Contains more Calcium +525%
Contains more Magnesium +463.2%
Contains more Copper +120.2%
Contains more Zinc +1166.7%
Contains more Phosphorus +73.9%
Contains more Potassium +600%
Contains less Sodium -97.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
8
:
Contains more Vitamin A +900%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +322.4%
Contains more Vitamin K +5200%
Contains more Folate +1125%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin A +900%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +1050%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +322.4%
Contains more Vitamin K +5200%
Contains more Folate +1125%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Kohlrabi
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Kohlrabi Opinion
Calories 45kcal 27kcal Wakame
Protein 3.03g 1.7g Wakame
Fats 0.64g 0.1g Wakame
Vitamin C 3mg 62mg Kohlrabi
Net carbs 8.64g 2.6g Wakame
Carbs 9.14g 6.2g Wakame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.18mg 0.4mg Wakame
Calcium 150mg 24mg Wakame
Potassium 50mg 350mg Kohlrabi
Magnesium 107mg 19mg Wakame
Sugar 0.65g 2.6g Wakame
Fiber 0.5g 3.6g Kohlrabi
Copper 0.284mg 0.129mg Wakame
Zinc 0.38mg 0.03mg Wakame
Starch g g
Phosphorus 80mg 46mg Wakame
Sodium 872mg 20mg Kohlrabi
Vitamin A 360IU 36IU Wakame
Vitamin E 1mg 0.48mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.05mg Wakame
Vitamin B2 0.23mg 0.02mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.165mg Wakame
Vitamin B6 0.002mg 0.15mg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 0.1µg Wakame
Folate 196µg 16µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.13g 0.013g Kohlrabi
Monounsaturated Fat 0.058g 0.007g Wakame
Polyunsaturated fat 0.218g 0.048g Wakame
Tryptophan 0.035mg 0.01mg Wakame
Threonine 0.165mg 0.049mg Wakame
Isoleucine 0.087mg 0.078mg Wakame
Leucine 0.257mg 0.067mg Wakame
Lysine 0.112mg 0.056mg Wakame
Methionine 0.063mg 0.013mg Wakame
Phenylalanine 0.112mg 0.039mg Wakame
Valine 0.209mg 0.05mg Wakame
Histidine 0.015mg 0.019mg Kohlrabi
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
25
Kohlrabi
Mineral Summary Score
58
Wakame
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
10%
Kohlrabi
Carbohydrates
9%
Wakame
6%
Kohlrabi
Fats
3%
Wakame
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.95g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 20)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 852mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.117g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.