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  6. Kohlrabi vs. Water chestnuts

Kohlrabi vs. Water chestnuts — In-Depth Nutrition Comparison

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How are kohlrabi and water chestnuts different?

  • Kohlrabi is higher in vitamin C; however, water chestnuts are richer in copper, vitamin B2, vitamin B6, manganese, vitamin B1, potassium, vitamin B5, and carbs.
  • Daily need coverage for vitamin C for kohlrabi is 64% higher.

Kohlrabi, raw and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.

Infographic

Kohlrabi vs Water chestnuts infographic
Infographic link

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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +118.2%
Contains more IronIron +566.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +66.9%
Contains more CopperCopper +152.7%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +37%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +138.1%
~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 13% 0% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +190.3%
Contains more Vitamin B6Vitamin B6 +118.7%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Water chestnuts DV% diff.
Vitamin C 62mg 4mg 64%
Copper 0.129mg 0.326mg 22%
Vitamin B2 0.02mg 0.2mg 14%
Vitamin B6 0.15mg 0.328mg 14%
Manganese 0.139mg 0.331mg 8%
Vitamin B1 0.05mg 0.14mg 8%
Potassium 350mg 584mg 7%
Carbs 6.2g 23.94g 6%
Vitamin B5 0.165mg 0.479mg 6%
Vitamin E 0.48mg 1.2mg 5%
Calories 27kcal 97kcal 4%
Iron 0.4mg 0.06mg 4%
Zinc 0.03mg 0.5mg 4%
Vitamin B3 0.4mg 1mg 4%
Choline 12.3mg 36.2mg 4%
Fiber 3.6g 3g 2%
Phosphorus 46mg 63mg 2%
Protein 1.7g 1.4g 1%
Magnesium 19mg 22mg 1%
Calcium 24mg 11mg 1%
Protein per 100 calories 6.3g 1.4g N/A
Calories per 10 g protein 159kcal 693kcal N/A
Weight per 100 calories 370g 103g N/A
Fats 0.1g 0.1g 0%
Net carbs 2.6g 20.94g N/A
Sugar 2.6g 4.8g N/A
Sodium 20mg 14mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0.3µg 0%
Folate 16µg 16µg 0%
Saturated fat 0.013g 0.026g 0%
Monounsaturated fat 0.007g 0.002g 0%
Polyunsaturated fat 0.048g 0.043g 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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +21.4%
Contains more WaterWater +23.9%
Contains more CarbsCarbs +286.1%
~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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +11.6%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.