Kohlrabi vs. Wafer — In-Depth Nutrition Comparison

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How are kohlrabi and wafer different?

Kohlrabi is richer in vitamin C, while wafer is higher in iron, copper, manganese, vitamin B2, vitamin B3, vitamin B1, and phosphorus.
Kohlrabi covers your daily need for vitamin C, 69% more than wafer.
Kohlrabi is lower in sodium.
Wafer has a higher glycemic index (61) than kohlrabi (20).

Kohlrabi, raw and Cookies, chocolate wafers types were used in this article.

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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

Wafer

Contains more PotassiumPotassium	+66.7%
Contains less SodiumSodium	-96.6%

Contains more MagnesiumMagnesium	+178.9%
Contains more CalciumCalcium	+29.2%
Contains more IronIron	+902.5%
Contains more CopperCopper	+258.9%
Contains more ZincZinc	+3533.3%
Contains more PhosphorusPhosphorus	+187%
Contains more ManganeseManganese	+400.7%
Contains more SeleniumSelenium	+714.3%

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

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+194.1%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+50%
Contains more Vitamin B1Vitamin B1	+306%
Contains more Vitamin B2Vitamin B2	+1230%
Contains more Vitamin B3Vitamin B3	+614.5%
Contains more Vitamin B5Vitamin B5	+130.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+193.8%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	62mg	0mg	69%
Iron	0.4mg	4.01mg	45%
Copper	0.129mg	0.463mg	37%
Polyunsaturated fat	0.048g	4.153g	27%
Sodium	20mg	580mg	24%
Manganese	0.139mg	0.696mg	24%
Fats	0.1g	14.2g	22%
Carbs	6.2g	72.7g	22%
Calories	27kcal	433kcal	20%
Vitamin B2	0.02mg	0.266mg	19%
Saturated fat	0.013g	4.241g	19%
Vitamin B3	0.4mg	2.858mg	15%
Vitamin B1	0.05mg	0.203mg	13%
Phosphorus	46mg	132mg	12%
Monounsaturated fat	0.007g	4.865g	12%
Protein	1.7g	6.6g	10%
Zinc	0.03mg	1.09mg	10%
Selenium	0.7µg	5.7µg	9%
Magnesium	19mg	53mg	8%
Vitamin B6	0.15mg	0.051mg	8%
Folate	16µg	47µg	8%
Potassium	350mg	210mg	4%
Vitamin B5	0.165mg	0.381mg	4%
Vitamin B12	0µg	0.09µg	4%
Caffeine	0mg	10mg	3%
Vitamin E	0.48mg	0.72mg	2%
Vitamin K	0.1µg	2.4µg	2%
Cholesterol	0mg	2mg	1%
Calcium	24mg	31mg	1%
Fiber	3.6g	3.4g	1%
Protein per 100 calories	6.3g	1.5g	N/A
Calories per 10 g protein	159kcal	656kcal	N/A
Weight per 100 calories	370g	23g	N/A
Unsaturated / Saturated Fat ratio	4.2	2.1	N/A
Net carbs	2.6g	69.3g	N/A
Sugar	2.6g	37.43g	N/A
Vitamin A	2µg	3µg	0%
Choline	12.3mg	14.3mg	0%
Tryptophan	0.01mg	0.096mg	0%
Threonine	0.049mg	0.22mg	0%
Isoleucine	0.078mg	0.261mg	0%
Leucine	0.067mg	0.447mg	0%
Lysine	0.056mg	0.281mg	0%
Methionine	0.013mg	0.105mg	0%
Phenylalanine	0.039mg	0.308mg	0%
Valine	0.05mg	0.323mg	0%
Histidine	0.019mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A