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  6. Water chestnuts vs. Kohlrabi

Water chestnuts vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Water chestnuts and Kohlrabi different?

  • Water chestnuts are higher in Copper, Vitamin B2, Vitamin B6, Manganese, Vitamin B1, Potassium, and Vitamin B5, however, Kohlrabi is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Water chestnuts contain 10 times more Vitamin B2 than Kohlrabi. While Water chestnuts contain 0.2mg of Vitamin B2, Kohlrabi contains only 0.02mg.

Waterchestnuts, chinese, (matai), raw and Kohlrabi, raw are the varieties used in this article.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
7
:
2
Kohlrabi
Kohlrabi
Contains more Magnesium +15.8%
Contains more Phosphorus +37%
Contains more Potassium +66.9%
Contains less Sodium -30%
Contains more Zinc +1566.7%
Contains more Copper +152.7%
Contains more Manganese +138.1%
Contains more Calcium +118.2%
Contains more Iron +566.7%
Equal in Selenium - 0.7
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Magnesium +15.8%
Contains more Phosphorus +37%
Contains more Potassium +66.9%
Contains less Sodium -30%
Contains more Zinc +1566.7%
Contains more Copper +152.7%
Contains more Manganese +138.1%
Contains more Calcium +118.2%
Contains more Iron +566.7%
Equal in Selenium - 0.7

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.
Water chestnuts
Water chestnuts
7
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin E +150%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +190.3%
Contains more Vitamin B6 +118.7%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +1450%
Equal in Folate - 16
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +190.3%
Contains more Vitamin B6 +118.7%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +1450%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
2
Kohlrabi
Kohlrabi
Contains more Carbs +286.1%
Contains more Protein +21.4%
Contains more Water +23.9%
Equal in Fats - 0.1
Equal in Other - 1
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Carbs +286.1%
Contains more Protein +21.4%
Contains more Water +23.9%
Equal in Fats - 0.1
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
0
:
3
Kohlrabi
Kohlrabi
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +11.6%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +11.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Kohlrabi Opinion
Net carbs 20.94g 2.6g Water chestnuts
Protein 1.4g 1.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 23.94g 6.2g Water chestnuts
Calories 97kcal 27kcal Water chestnuts
Sugar 4.8g 2.6g Kohlrabi
Fiber 3g 3.6g Kohlrabi
Calcium 11mg 24mg Kohlrabi
Iron 0.06mg 0.4mg Kohlrabi
Magnesium 22mg 19mg Water chestnuts
Phosphorus 63mg 46mg Water chestnuts
Potassium 584mg 350mg Water chestnuts
Sodium 14mg 20mg Water chestnuts
Zinc 0.5mg 0.03mg Water chestnuts
Copper 0.326mg 0.129mg Water chestnuts
Manganese 0.331mg 0.139mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 1.2mg 0.48mg Water chestnuts
Vitamin C 4mg 62mg Kohlrabi
Vitamin B1 0.14mg 0.05mg Water chestnuts
Vitamin B2 0.2mg 0.02mg Water chestnuts
Vitamin B3 1mg 0.4mg Water chestnuts
Vitamin B5 0.479mg 0.165mg Water chestnuts
Vitamin B6 0.328mg 0.15mg Water chestnuts
Folate 16µg 16µg
Vitamin K 0.3µg 0.1µg Water chestnuts
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.026g 0.013g Kohlrabi
Monounsaturated Fat 0.002g 0.007g Kohlrabi
Polyunsaturated fat 0.043g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Kohlrabi
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
21%
Water chestnuts
25%
Kohlrabi
Minerals Daily Need Coverage Score
27%
Water chestnuts
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 20)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.6)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.