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  6. Kohlrabi vs. Shallot

Kohlrabi vs. Shallot — In-Depth Nutrition Comparison

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How are kohlrabi and shallots different?

  • Kohlrabi is richer in vitamin C, while shallots are higher in vitamin B6, iron, and manganese.
  • Kohlrabi covers your daily need for vitamin C, 60% more than shallots.
  • Kohlrabi is lower in sugar.

Kohlrabi, raw and Shallots, raw types were used in this article.

Infographic

Kohlrabi vs Shallot infographic
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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.
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CopperCopper +46.6%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +54.2%
Contains more IronIron +200%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +71.4%
~equal in Potassium ~334mg

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 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% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin CVitamin C +675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Shallot DV% diff.
Vitamin C 62mg 8mg 60%
Vitamin B6 0.15mg 0.345mg 15%
Iron 0.4mg 1.2mg 10%
Manganese 0.139mg 0.292mg 7%
Copper 0.129mg 0.088mg 5%
Folate 16µg 34µg 5%
Carbs 6.2g 16.8g 4%
Zinc 0.03mg 0.4mg 3%
Vitamin E 0.48mg 0.04mg 3%
Vitamin B5 0.165mg 0.29mg 3%
Calories 27kcal 72kcal 2%
Protein 1.7g 2.5g 2%
Fiber 3.6g 3.2g 2%
Phosphorus 46mg 60mg 2%
Calcium 24mg 37mg 1%
Selenium 0.7µg 1.2µg 1%
Vitamin B1 0.05mg 0.06mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Vitamin K 0.1µg 0.8µg 1%
Protein per 100 calories 6.3g 3.5g N/A
Calories per 10 g protein 159kcal 288kcal N/A
Weight per 100 calories 370g 139g N/A
Fats 0.1g 0.1g 0%
Net carbs 2.6g 13.6g N/A
Magnesium 19mg 21mg 0%
Potassium 350mg 334mg 0%
Sugar 2.6g 7.87g N/A
Sodium 20mg 12mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Choline 12.3mg 11.3mg 0%
Saturated fat 0.013g 0.017g 0%
Monounsaturated fat 0.007g 0.014g 0%
Polyunsaturated fat 0.048g 0.039g 0%
Tryptophan 0.01mg 0.028mg 0%
Threonine 0.049mg 0.098mg 0%
Isoleucine 0.078mg 0.106mg 0%
Leucine 0.067mg 0.149mg 0%
Lysine 0.056mg 0.125mg 0%
Methionine 0.013mg 0.027mg 0%
Phenylalanine 0.039mg 0.081mg 0%
Valine 0.05mg 0.11mg 0%
Histidine 0.019mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more WaterWater +14%
Contains more OtherOther +25%
Contains more ProteinProtein +47.1%
Contains more CarbsCarbs +171%
~equal in Fats ~0.1g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Poly. FatPolyunsaturated fat +23.1%
Contains more Mono. FatMonounsaturated fat +100%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.