Kohlrabi vs. Spaghetti — In-Depth Nutrition Comparison

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Important differences between kohlrabi and spaghetti

Kohlrabi has more vitamin C, potassium, vitamin B6, and fiber; however, spaghetti is richer in selenium and manganese.
Kohlrabi's daily need coverage for vitamin C is 69% more.
Kohlrabi contains 8 times more potassium than spaghetti. Kohlrabi contains 350mg of potassium, while spaghetti contains 44mg.
Spaghetti contains less sugar.
Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of kohlrabi is 20.

The food varieties used in the comparison are Kohlrabi, raw and Pasta, cooked, unenriched, without added salt.

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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.

Kohlrabi

Spaghetti

Contains more CalciumCalcium	+242.9%
Contains more PotassiumPotassium	+695.5%
Contains more CopperCopper	+29%

Contains more IronIron	+25%
Contains more ZincZinc	+1600%
Contains more PhosphorusPhosphorus	+26.1%
Contains less SodiumSodium	-95%
Contains more ManganeseManganese	+131.7%
Contains more SeleniumSelenium	+3671.4%

~equal in Magnesium ~18mg

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.

Kohlrabi

Spaghetti

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+700%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B5Vitamin B5	+47.3%
Contains more Vitamin B6Vitamin B6	+206.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+128.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.02mg

~equal in Vitamin B3 ~0.4mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	62mg	0mg	69%
Selenium	0.7µg	26.4µg	47%
Starch		26.01g	11%
Potassium	350mg	44mg	9%
Protein	1.7g	5.8g	8%
Carbs	6.2g	30.86g	8%
Manganese	0.139mg	0.322mg	8%
Vitamin B6	0.15mg	0.049mg	8%
Calories	27kcal	158kcal	7%
Fiber	3.6g	1.8g	7%
Zinc	0.03mg	0.51mg	4%
Copper	0.129mg	0.1mg	3%
Vitamin E	0.48mg	0.06mg	3%
Vitamin B1	0.05mg	0.02mg	3%
Calcium	24mg	7mg	2%
Phosphorus	46mg	58mg	2%
Folate	16µg	7µg	2%
Polyunsaturated fat	0.048g	0.326g	2%
Fats	0.1g	0.93g	1%
Iron	0.4mg	0.5mg	1%
Sodium	20mg	1mg	1%
Vitamin B5	0.165mg	0.112mg	1%
Choline	12.3mg	6.4mg	1%
Saturated fat	0.013g	0.176g	1%
Protein per 100 calories	6.3g	3.7g	N/A
Calories per 10 g protein	159kcal	272kcal	N/A
Weight per 100 calories	370g	63g	N/A
Net carbs	2.6g	29.06g	N/A
Magnesium	19mg	18mg	0%
Sugar	2.6g	0.56g	N/A
Vitamin A	2µg	0µg	0%
Vitamin B2	0.02mg	0.02mg	0%
Vitamin B3	0.4mg	0.4mg	0%
Vitamin K	0.1µg	0µg	0%
Monounsaturated fat	0.007g	0.131g	0%
Tryptophan	0.01mg	0.083mg	0%
Threonine	0.049mg	0.206mg	0%
Isoleucine	0.078mg	0.228mg	0%
Leucine	0.067mg	0.44mg	0%
Lysine	0.056mg	0.133mg	0%
Methionine	0.013mg	0.065mg	0%
Phenylalanine	0.039mg	0.297mg	0%
Valine	0.05mg	0.262mg	0%
Histidine	0.019mg	0.132mg	0%
Fructose		0.03g	0%
Omega-3 - ALA		0.024g	N/A