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Welsh onion vs Kohlrabi - In-Depth Nutrition Comparison

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The main differences between Welsh onion and Kohlrabi

  • Welsh onion has more Vitamin K, Iron, and Vitamin B2, however Kohlrabi has more Vitamin C, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin K from Welsh onion is 161% higher.
  • Kohlrabi has 17 times less Zinc than Welsh onion. Welsh onion has 0.52mg of Zinc, while Kohlrabi has 0.03mg.

Food types used in this article are Onions, welsh, raw and Kohlrabi, raw.

Infographic

Welsh onion 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 +205%
Contains more Magnesium +21.1%
Contains less Sodium -15%
Contains more Zinc +1633.3%
Contains more Calcium +33.3%
Contains more Potassium +65.1%
Contains more Copper +84.3%
Equal in Phosphorus - 46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Iron +205%
Contains more Magnesium +21.1%
Contains less Sodium -15%
Contains more Zinc +1633.3%
Contains more Calcium +33.3%
Contains more Potassium +65.1%
Contains more Copper +84.3%
Equal in Phosphorus - 46

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
:
Contains more Vitamin A +3122.2%
Contains more Vitamin B2 +350%
Contains more Vitamin K +193300%
Contains more Vitamin C +129.6%
Contains more Vitamin B6 +108.3%
Equal in Vitamin E - 0.48
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.165
Equal in Folate - 16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 A +3122.2%
Contains more Vitamin B2 +350%
Contains more Vitamin K +193300%
Contains more Vitamin C +129.6%
Contains more Vitamin B6 +108.3%
Equal in Vitamin E - 0.48
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.165
Equal in Folate - 16

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.
Welsh onion Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Kohlrabi Opinion
Net carbs 4.1g 2.6g Welsh onion
Protein 1.9g 1.7g Welsh onion
Fats 0.4g 0.1g Welsh onion
Carbs 6.5g 6.2g Welsh onion
Calories 34kcal 27kcal Welsh onion
Starch g g
Fructose g g
Sugar 2.18g 2.6g Welsh onion
Fiber 2.4g 3.6g Kohlrabi
Calcium 18mg 24mg Kohlrabi
Iron 1.22mg 0.4mg Welsh onion
Magnesium 23mg 19mg Welsh onion
Phosphorus 49mg 46mg Welsh onion
Potassium 212mg 350mg Kohlrabi
Sodium 17mg 20mg Welsh onion
Zinc 0.52mg 0.03mg Welsh onion
Copper 0.07mg 0.129mg Kohlrabi
Vitamin A 1160IU 36IU Welsh onion
Vitamin E 0.51mg 0.48mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 62mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.09mg 0.02mg Welsh onion
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.169mg 0.165mg Welsh onion
Vitamin B6 0.072mg 0.15mg Kohlrabi
Folate 16µg 16µg
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 0.1µg Welsh onion
Tryptophan 0.021mg 0.01mg Welsh onion
Threonine 0.074mg 0.049mg Welsh onion
Isoleucine 0.081mg 0.078mg Welsh onion
Leucine 0.113mg 0.067mg Welsh onion
Lysine 0.095mg 0.056mg Welsh onion
Methionine 0.021mg 0.013mg Welsh onion
Phenylalanine 0.061mg 0.039mg Welsh onion
Valine 0.084mg 0.05mg Welsh onion
Histidine 0.033mg 0.019mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.013g Kohlrabi
Monounsaturated Fat 0.056g 0.007g Welsh onion
Polyunsaturated fat 0.156g 0.048g Welsh onion

Which food is preferable for your diet?

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

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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
61
Welsh onion
25
Kohlrabi
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
10%
Kohlrabi
Carbohydrates
7%
Welsh onion
6%
Kohlrabi
Fats
2%
Welsh onion
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 3mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.