White bread vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between white bread and kohlrabi

White bread has more vitamin B1, iron, selenium, vitamin B3, folate, manganese, vitamin B2, and calcium; however, kohlrabi is richer in vitamin C.
Kohlrabi covers your daily vitamin C needs 69% more than white bread.
Kohlrabi has 31 times less selenium than white bread. White bread has 22µg of selenium, while kohlrabi has 0.7µg.
Kohlrabi contains less sodium.
White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Kohlrabi, raw.

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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.

White bread

Kohlrabi

Contains more MagnesiumMagnesium	+21.1%
Contains more CalciumCalcium	+500%
Contains more IronIron	+802.5%
Contains more ZincZinc	+2366.7%
Contains more PhosphorusPhosphorus	+113%
Contains more ManganeseManganese	+285.6%
Contains more SeleniumSelenium	+3042.9%

Contains more PotassiumPotassium	+177.8%
Contains more CopperCopper	+27.7%
Contains less SodiumSodium	-95.9%

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.

White bread

Kohlrabi

Contains more Vitamin B1Vitamin B1	+966%
Contains more Vitamin B2Vitamin B2	+1115%
Contains more Vitamin B3Vitamin B3	+1095%
Contains more Vitamin B5Vitamin B5	+224.8%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+593.8%
Contains more CholineCholine	+18.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+118.2%
Contains more Vitamin B6Vitamin B6	+72.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	62mg	69%
Vitamin B1	0.533mg	0.05mg	40%
Iron	3.61mg	0.4mg	40%
Selenium	22µg	0.7µg	39%
Vitamin B3	4.78mg	0.4mg	27%
Folate	111µg	16µg	24%
Sodium	490mg	20mg	20%
Vitamin B2	0.243mg	0.02mg	17%
Manganese	0.536mg	0.139mg	17%
Starch	37.17g		15%
Protein	8.85g	1.7g	14%
Carbs	49.42g	6.2g	14%
Calories	266kcal	27kcal	12%
Calcium	144mg	24mg	12%
Polyunsaturated fat	1.602g	0.048g	10%
Potassium	126mg	350mg	7%
Phosphorus	98mg	46mg	7%
Vitamin B5	0.536mg	0.165mg	7%
Zinc	0.74mg	0.03mg	6%
Fats	3.33g	0.1g	5%
Vitamin B6	0.087mg	0.15mg	5%
Fiber	2.7g	3.6g	4%
Fructose	2.43g		3%
Copper	0.101mg	0.129mg	3%
Saturated fat	0.698g	0.013g	3%
Vitamin E	0.22mg	0.48mg	2%
Magnesium	23mg	19mg	1%
Monounsaturated fat	0.599g	0.007g	1%
Net carbs	46.72g	2.6g	N/A
Sugar	5.67g	2.6g	N/A
Vitamin A	0µg	2µg	0%
Vitamin K	0.2µg	0.1µg	0%
Trans fat	0.027g	0g	N/A
Choline	14.6mg	12.3mg	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%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A