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  6. Kohlrabi vs. Celeriac

Kohlrabi vs. Celeriac — In-Depth Nutrition Comparison

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Important differences between kohlrabi and celeriac

  • Kohlrabi has more vitamin C, fiber, and copper; however, celeriac is richer in vitamin K and phosphorus.
  • Kohlrabi's daily need coverage for vitamin C is 60% more.
  • Kohlrabi contains 2 times more fiber than celeriac. Kohlrabi contains 3.6g of fiber, while celeriac contains 1.8g.
  • Celeriac has a higher glycemic index. The glycemic index of celeriac is 35, while the glycemic index of kohlrabi is 20.

The food varieties used in the comparison are Kohlrabi, raw and Celeriac, raw.

Infographic

Kohlrabi vs Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more PotassiumPotassium +16.7%
Contains more CopperCopper +84.3%
Contains less SodiumSodium -80%
Contains more CalciumCalcium +79.2%
Contains more IronIron +75%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +13.7%
~equal in Magnesium ~20mg
~equal in Selenium ~0.7µg

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 27% 0% 0% 7.2% 13% 14% 13% 21% 38% 0% 103% 6%
Contains more Vitamin CVitamin C +675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more FolateFolate +100%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +113.3%
Contains more Vitamin KVitamin K +40900%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Celeriac DV% diff.
Vitamin C 62mg 8mg 60%
Vitamin K 0.1µg 41µg 34%
Phosphorus 46mg 115mg 10%
Fiber 3.6g 1.8g 7%
Copper 0.129mg 0.07mg 7%
Iron 0.4mg 0.7mg 4%
Vitamin B5 0.165mg 0.352mg 4%
Zinc 0.03mg 0.33mg 3%
Sodium 20mg 100mg 3%
Vitamin B2 0.02mg 0.06mg 3%
Calcium 24mg 43mg 2%
Vitamin B3 0.4mg 0.7mg 2%
Folate 16µg 8µg 2%
Calories 27kcal 42kcal 1%
Carbs 6.2g 9.2g 1%
Potassium 350mg 300mg 1%
Vitamin E 0.48mg 0.36mg 1%
Manganese 0.139mg 0.158mg 1%
Vitamin B6 0.15mg 0.165mg 1%
Choline 12.3mg 9mg 1%
Polyunsaturated fat 0.048g 0.148g 1%
Protein 1.7g 1.5g 0%
Protein per 100 calories 6.3g 3.6g N/A
Calories per 10 g protein 159kcal 280kcal N/A
Weight per 100 calories 370g 238g N/A
Fats 0.1g 0.3g 0%
Net carbs 2.6g 7.4g N/A
Magnesium 19mg 20mg 0%
Sugar 2.6g 1.6g N/A
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.013g 0.079g 0%
Monounsaturated fat 0.007g 0.058g 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%

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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +13.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +48.4%
~equal in Water ~88g

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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +208.3%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.