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Wheat gluten vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and kohlrabi

  • Wheat gluten has more selenium, iron, phosphorus, calcium, zinc, and copper, while kohlrabi has more vitamin C, fiber, vitamin B6, and potassium.
  • Wheat gluten covers your daily need for selenium, 71% more than kohlrabi.
  • Wheat gluten contains 28 times more zinc than kohlrabi. While wheat gluten contains 0.85mg of zinc, kohlrabi contains only 0.03mg.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Vital wheat gluten and Kohlrabi, raw.

Infographic

Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 +31.6%
Contains more CalciumCalcium +491.7%
Contains more IronIron +1200%
Contains more CopperCopper +41.1%
Contains more ZincZinc +2733.3%
Contains more PhosphorusPhosphorus +465.2%
Contains more SeleniumSelenium +5571.4%
Contains more PotassiumPotassium +250%
Contains less SodiumSodium -31%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +4321.2%
Contains more FatsFats +1750%
Contains more CarbsCarbs +122.4%
Contains more WaterWater +1009.8%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +2128.6%
Contains more Poly. FatPolyunsaturated fat +1587.5%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Kohlrabi DV% diff.
Protein 75.16g 1.7g 147%
Selenium 39.7µg 0.7µg 71%
Vitamin C 0mg 62mg 69%
Iron 5.2mg 0.4mg 60%
Phosphorus 260mg 46mg 31%
Calories 370kcal 27kcal 17%
Vitamin B6 0mg 0.15mg 12%
Calcium 142mg 24mg 12%
Fiber 0.6g 3.6g 12%
Potassium 100mg 350mg 7%
Zinc 0.85mg 0.03mg 7%
Manganese 0.139mg 6%
Copper 0.182mg 0.129mg 6%
Polyunsaturated fat 0.81g 0.048g 5%
Folate 0µg 16µg 4%
Vitamin B1 0mg 0.05mg 4%
Vitamin B3 0mg 0.4mg 3%
Vitamin E 0mg 0.48mg 3%
Vitamin B5 0mg 0.165mg 3%
Carbs 13.79g 6.2g 3%
Fats 1.85g 0.1g 3%
Vitamin B2 0mg 0.02mg 2%
Choline 12.3mg 2%
Saturated fat 0.272g 0.013g 1%
Magnesium 25mg 19mg 1%
Net carbs 13.19g 2.6g N/A
Sugar 0g 2.6g N/A
Sodium 29mg 20mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.156g 0.007g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten 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
0%
Wheat gluten
23%
Kohlrabi
Minerals Daily Need Coverage Score
68%
Wheat gluten
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.259g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.