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  6. Kohlrabi vs. Taro

Kohlrabi vs. Taro — In-Depth Nutrition Comparison

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How are kohlrabi and taro different?

  • Kohlrabi is higher in vitamin C; however, taro is richer in vitamin E, manganese, vitamin B6, potassium, and phosphorus.
  • Daily need coverage for vitamin C for kohlrabi is 64% higher.
  • Kohlrabi contains 7 times more sugar than taro. While kohlrabi contains 2.6g of sugar, taro contains only 0.4g.
  • Kohlrabi has a lower glycemic index (20) than taro (54).

Kohlrabi, raw and Taro, raw are the varieties used in this article.

Infographic

Kohlrabi vs Taro 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%
Taro
Taro
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +37.5%
Contains more CopperCopper +33.3%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +175.5%
~equal in Selenium ~0.7µg

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%
Taro
Taro
9
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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin CVitamin C +1277.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +395.8%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin B6Vitamin B6 +88.7%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Taro DV% diff.
Vitamin C 62mg 4.5mg 64%
Vitamin E 0.48mg 2.38mg 13%
Manganese 0.139mg 0.383mg 11%
Vitamin B6 0.15mg 0.283mg 10%
Carbs 6.2g 26.46g 7%
Potassium 350mg 591mg 7%
Copper 0.129mg 0.172mg 5%
Phosphorus 46mg 84mg 5%
Calories 27kcal 112kcal 4%
Vitamin B1 0.05mg 0.095mg 4%
Magnesium 19mg 33mg 3%
Vitamin B5 0.165mg 0.303mg 3%
Calcium 24mg 43mg 2%
Iron 0.4mg 0.55mg 2%
Fiber 3.6g 4.1g 2%
Zinc 0.03mg 0.23mg 2%
Folate 16µg 22µg 2%
Vitamin B3 0.4mg 0.6mg 1%
Vitamin K 0.1µg 1µg 1%
Choline 12.3mg 17.3mg 1%
Protein 1.7g 1.5g 0%
Protein per 100 calories 6.3g 1.3g N/A
Calories per 10 g protein 159kcal 747kcal N/A
Weight per 100 calories 370g 89g N/A
Fats 0.1g 0.2g 0%
Net carbs 2.6g 22.36g N/A
Sugar 2.6g 0.4g N/A
Sodium 20mg 11mg 0%
Vitamin A 2µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.02mg 0.025mg 0%
Saturated fat 0.013g 0.041g 0%
Monounsaturated fat 0.007g 0.016g 0%
Polyunsaturated fat 0.048g 0.083g 0%
Tryptophan 0.01mg 0.023mg 0%
Threonine 0.049mg 0.069mg 0%
Isoleucine 0.078mg 0.054mg 0%
Leucine 0.067mg 0.111mg 0%
Lysine 0.056mg 0.067mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.039mg 0.082mg 0%
Valine 0.05mg 0.082mg 0%
Histidine 0.019mg 0.034mg 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
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +13.3%
Contains more WaterWater +28.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +326.8%
Contains more OtherOther +20%

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
Taro
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +72.9%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.