Corn vs. Kohlrabi — In-Depth Nutrition Comparison

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How are corn and kohlrabi different?

Corn is higher in vitamin B5, vitamin B3, and zinc; however, kohlrabi is richer in vitamin C and copper.
Daily need coverage for vitamin C for kohlrabi is 63% higher.
Corn contains 21 times more zinc than kohlrabi. While corn contains 0.62mg of zinc, kohlrabi contains only 0.03mg.
Kohlrabi has a lower glycemic index (20) than corn (52).

Corn, sweet, yellow, cooked, boiled, drained, without salt and Kohlrabi, raw are the varieties 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.

Corn

Kohlrabi

Contains more MagnesiumMagnesium	+36.8%
Contains more IronIron	+12.5%
Contains more ZincZinc	+1966.7%
Contains more PhosphorusPhosphorus	+67.4%
Contains less SodiumSodium	-95%
Contains more ManganeseManganese	+20.1%

Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+60.6%
Contains more CopperCopper	+163.3%
Contains more SeleniumSelenium	+250%

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.

Corn

Kohlrabi

Contains more Vitamin AVitamin A	+550%
Contains more Vitamin B1Vitamin B1	+86%
Contains more Vitamin B2Vitamin B2	+185%
Contains more Vitamin B3Vitamin B3	+320.8%
Contains more Vitamin B5Vitamin B5	+380%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+43.8%

Contains more Vitamin CVitamin C	+1027.3%
Contains more Vitamin EVitamin E	+433.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.15mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	5.5mg	62mg	63%
Vitamin B5	0.792mg	0.165mg	13%
Copper	0.049mg	0.129mg	9%
Vitamin B3	1.683mg	0.4mg	8%
Carbs	20.98g	6.2g	5%
Fiber	2.4g	3.6g	5%
Zinc	0.62mg	0.03mg	5%
Potassium	218mg	350mg	4%
Phosphorus	77mg	46mg	4%
Vitamin B1	0.093mg	0.05mg	4%
Polyunsaturated fat	0.603g	0.048g	4%
Calories	96kcal	27kcal	3%
Protein	3.41g	1.7g	3%
Starch	7.17g		3%
Vitamin E	0.09mg	0.48mg	3%
Vitamin B2	0.057mg	0.02mg	3%
Choline	29.1mg	12.3mg	3%
Fats	1.5g	0.1g	2%
Magnesium	26mg	19mg	2%
Calcium	3mg	24mg	2%
Folate	23µg	16µg	2%
Iron	0.45mg	0.4mg	1%
Sodium	1mg	20mg	1%
Vitamin A	13µg	2µg	1%
Manganese	0.167mg	0.139mg	1%
Selenium	0.2µg	0.7µg	1%
Vitamin B6	0.139mg	0.15mg	1%
Saturated fat	0.197g	0.013g	1%
Monounsaturated fat	0.374g	0.007g	1%
Fructose	0.79g		1%
Protein per 100 calories	3.6g	6.3g	N/A
Calories per 10 g protein	282kcal	159kcal	N/A
Weight per 100 calories	104g	370g	N/A
Net carbs	18.58g	2.6g	N/A
Sugar	4.54g	2.6g	N/A
Vitamin K	0.4µg	0.1µg	0%
Tryptophan	0.023mg	0.01mg	0%
Threonine	0.133mg	0.049mg	0%
Isoleucine	0.133mg	0.078mg	0%
Leucine	0.358mg	0.067mg	0%
Lysine	0.141mg	0.056mg	0%
Methionine	0.069mg	0.013mg	0%
Phenylalanine	0.155mg	0.039mg	0%
Valine	0.191mg	0.05mg	0%
Histidine	0.091mg	0.019mg	0%