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Wheat vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between wheat and kohlrabi?

  • Wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B1, and magnesium, yet kohlrabi is higher in vitamin C.
  • Wheat 's daily need coverage for selenium is 161% more.
  • Wheat has 139 times more zinc than kohlrabi. While wheat has 4.16mg of zinc, kohlrabi has only 0.03mg.
  • The glycemic index of kohlrabi is lower.

We used Wheat, durum and Kohlrabi, raw types in this article.

Infographic

Wheat  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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +657.9%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +780%
Contains more CopperCopper +328.7%
Contains more ZincZinc +13766.7%
Contains more PhosphorusPhosphorus +1004.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +2066.9%
Contains more SeleniumSelenium +12671.4%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +738%
Contains more Vitamin B2Vitamin B2 +505%
Contains more Vitamin B3Vitamin B3 +1584.5%
Contains more Vitamin B5Vitamin B5 +466.7%
Contains more Vitamin B6Vitamin B6 +179.3%
Contains more FolateFolate +168.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +704.7%
Contains more FatsFats +2370%
Contains more CarbsCarbs +1047.3%
Contains more OtherOther +78%
Contains more WaterWater +731.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +4814.3%
Contains more Poly. FatPolyunsaturated fat +1937.5%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Kohlrabi DV% diff.
Selenium 89.4µg 0.7µg 161%
Manganese 3.012mg 0.139mg 125%
Vitamin C 0mg 62mg 69%
Phosphorus 508mg 46mg 66%
Copper 0.553mg 0.129mg 47%
Vitamin B3 6.738mg 0.4mg 40%
Iron 3.52mg 0.4mg 39%
Zinc 4.16mg 0.03mg 38%
Vitamin B1 0.419mg 0.05mg 31%
Magnesium 144mg 19mg 30%
Protein 13.68g 1.7g 24%
Carbs 71.13g 6.2g 22%
Vitamin B6 0.419mg 0.15mg 21%
Calories 339kcal 27kcal 16%
Vitamin B5 0.935mg 0.165mg 15%
Fiber 3.6g 14%
Vitamin B2 0.121mg 0.02mg 8%
Folate 43µg 16µg 7%
Polyunsaturated fat 0.978g 0.048g 6%
Fats 2.47g 0.1g 4%
Vitamin E 0.48mg 3%
Saturated fat 0.454g 0.013g 2%
Choline 12.3mg 2%
Potassium 431mg 350mg 2%
Calcium 34mg 24mg 1%
Sodium 2mg 20mg 1%
Monounsaturated fat 0.344g 0.007g 1%
Net carbs 71.13g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.176mg 0.01mg 0%
Threonine 0.366mg 0.049mg 0%
Isoleucine 0.533mg 0.078mg 0%
Leucine 0.934mg 0.067mg 0%
Lysine 0.303mg 0.056mg 0%
Methionine 0.221mg 0.013mg 0%
Phenylalanine 0.681mg 0.039mg 0%
Valine 0.594mg 0.05mg 0%
Histidine 0.322mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
23%
Kohlrabi
Minerals Daily Need Coverage Score
168%
Wheat
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 18mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.441g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 30)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.