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  6. Kohlrabi vs. Cauliflower

Kohlrabi vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and cauliflower?

  • Kohlrabi is richer in vitamin C, copper, and fiber, yet cauliflower is richer in vitamin K, folate, vitamin B5, and choline.
  • Kohlrabi's daily need coverage for vitamin C is 15% higher.
  • Kohlrabi has 3 times more copper than cauliflower. Kohlrabi has 0.129mg of copper, while cauliflower has 0.039mg.

We used Kohlrabi, raw and Cauliflower, raw types in this comparison.

Infographic

Kohlrabi vs Cauliflower infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +17.1%
Contains more CopperCopper +230.8%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +16.7%
Contains more ZincZinc +800%
Contains more ManganeseManganese +11.5%
~equal in Calcium ~22mg
~equal in Iron ~0.42mg
~equal in Phosphorus ~44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +304.2%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +256.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Cauliflower DV% diff.
Vitamin C 62mg 48.2mg 15%
Vitamin K 0.1µg 15.5µg 13%
Copper 0.129mg 0.039mg 10%
Vitamin B5 0.165mg 0.667mg 10%
Folate 16µg 57µg 10%
Fiber 3.6g 2g 6%
Choline 12.3mg 44.3mg 6%
Vitamin E 0.48mg 0.08mg 3%
Vitamin B2 0.02mg 0.06mg 3%
Vitamin B6 0.15mg 0.184mg 3%
Potassium 350mg 299mg 2%
Zinc 0.03mg 0.27mg 2%
Magnesium 19mg 15mg 1%
Manganese 0.139mg 0.155mg 1%
Vitamin B3 0.4mg 0.507mg 1%
Saturated fat 0.013g 0.13g 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Calories 27kcal 25kcal 0%
Protein 1.7g 1.92g 0%
Protein per 100 calories 6.3g 7.7g N/A
Calories per 10 g protein 159kcal 130kcal N/A
Weight per 100 calories 370g 400g N/A
Fats 0.1g 0.28g 0%
Net carbs 2.6g 2.97g N/A
Carbs 6.2g 4.97g 0%
Calcium 24mg 22mg 0%
Iron 0.4mg 0.42mg 0%
Sugar 2.6g 1.91g N/A
Phosphorus 46mg 44mg 0%
Sodium 20mg 30mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Monounsaturated fat 0.007g 0.034g 0%
Polyunsaturated fat 0.048g 0.031g 0%
Tryptophan 0.01mg 0.02mg 0%
Threonine 0.049mg 0.076mg 0%
Isoleucine 0.078mg 0.071mg 0%
Leucine 0.067mg 0.106mg 0%
Lysine 0.056mg 0.217mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.039mg 0.065mg 0%
Valine 0.05mg 0.125mg 0%
Histidine 0.019mg 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +24.7%
Contains more ProteinProtein +12.9%
Contains more FatsFats +180%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +54.8%
Contains more Mono. FatMonounsaturated fat +385.7%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.