Nutrition Comparison Tool
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Cooked Kohlrabi (Boiled, Drained)
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Raw Kohlrabi
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 2% DV 48 calories
  • Raw Kohlrabi 1 cup (x1) 2% DV 36 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 0% DV 0.18g
  • Raw Kohlrabi 1 cup (x1) 0% DV 0.14g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 4% DV 11g
  • Raw Kohlrabi 1 cup (x1) 3% DV 8.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 6% DV 3g
  • Raw Kohlrabi 1 cup (x1) 5% DV 2.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 0% DV 0mg
  • Raw Kohlrabi 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 0% DV 0.02g
  • Raw Kohlrabi 1 cup (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 6% DV 1.8g
  • Raw Kohlrabi 1 cup (x1) 17% DV 4.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 9% DV 4.6g
  • Raw Kohlrabi 1 cup (x1) 7% DV 3.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 4% DV 0.66mg
  • Raw Kohlrabi 1 cup (x1) 3% DV 0.54mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 3% DV 41.3mg
  • Raw Kohlrabi 1 cup (x1) 2% DV 32.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Kohlrabi (Boiled, Drained) 1 cup slices (x1) 12% DV 561mg
  • Raw Kohlrabi 1 cup (x1) 10% DV 472.5mg
Comparison Table

Table Legend

  1. Cooked Kohlrabi (Boiled, Drained)
  2. Raw Kohlrabi
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 165 135
Calories
(%DV)		 48
(2%)		 36
(2%)
Fat (g)
(%DV)		 0.18
(0%)		 0.14
(0%)
Protein (g)
(%DV)		 3
(6%)		 2.3
(5%)
Carbohydrate (g)
(%DV)		 11
(4%)		 8.4
(3%)
Sugars (g)
(%DV)		 4.6
(9%)		 3.5
(7%)
Fiber (g)
(%DV)		 1.8
(6%)		 4.9
(17%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.02
(0%)
Net-Carbs (g) 9.2
3.5
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 165 135
Calcium (mg)
(%DV)		 41.3
(3%)		 32.4
(2%)
Iron, Fe (mg)
(%DV)		 0.66
(4%)		 0.54
(3%)
Potassium, K (mg)
(%DV)		 561
(12%)		 472.5
(10%)
Magnesium (mg)
(%DV)		 31.4
(7%)		 25.7
(6%)
Phosphorus, P (mg)
(%DV)		 74.3
(6%)		 62.1
(5%)
Sodium (mg)
(%DV)		 34.7
(1%)		 27
(1%)
Zinc, Zn (mg)
(%DV)		 0.51
(5%)		 0.04
(0%)
Copper, Cu (mg)
(%DV)		 0.22
(24%)		 0.17
(19%)
Manganese (mg)
(%DV)		 0.23
(10%)		 0.19
(8%)
Selenium, Se (mcg)
(%DV)		 1.3
(2%)		 0.95
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 165 135
Vitamin A, RAE (mcg)
(%DV)		 3.3
(0%)		 2.7
(0%)
Vitamin C (mg)
(%DV)		 89.1
(99%)		 83.7
(93%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.07
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 0.64
(4%)		 0.54
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.26
(5%)		 0.22
(4%)
Vitamin B6 (mg)
(%DV)		 0.25
(15%)		 0.2
(12%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 19.8
(5%)		 21.6
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 19.8
(5%)		 21.6
(5%)
Folate DFE (mcg)
(%)		 19.8
(5%)		 21.6
(5%)
Choline (mg)
(%DV)		 21.8
(4%)		 16.6
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 34.7
(0%)		 29.7
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 57.8 48.6
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0.86
(6%)		 0.65
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.17
(0%)		 0.14
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 165 135
Water (g) 149
122.9
Ash (g) 2
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -9
-7.64
  Carbohydrates
Food # 1 2
Weight (g) 165 135
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 165 135
Monounsaturated Fats (g) 0.013
0.009
Polyunsaturated Fats (g) 0.087
0.065
Omega 3s (g)
(%AI)		 0.046
(3%)		 0.035
(2%)
Omega 6s (g)
(%AI)		 0.036
(0%)		 0.027
(0%)
Omega 3 to Omega 6 Ratio 1.27
1.3
Omega 6 to Omega 3 Ratio 0.79
0.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.002
0
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.02
0.015
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.002
0.001
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.013
0.009
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.036
0.027
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.046
0.035
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 165 135
Essential  
Histidine (mg)
(%RDI)		 33
(5%)		 26
(4%)
Isoleucine (mg)
(%RDI)		 137
(10%)		 105
(8%)
Leucine (mg)
(%RDI)		 117
(4%)		 90
(3%)
Lysine (mg)
(%RDI)		 97
(5%)		 76
(4%)
Methionine (mg)
(%RDI)		 23
(3%)		 18
(2%)
Phenylalanine (mg)
(%RDI)		 68
(8%)		 53
(6%)
Threonine (mg)
(%RDI)		 86
(8%)		 66
(6%)
Tryptophan (mg)
(%RDI)		 18
(6%)		 14
(5%)
Valine (mg)
(%RDI)		 87
(5%)		 68
(4%)
Conditional  
Arginine (mg) 183
142
Cystine (mg)
(%RDI)		 12
(4%)		 9
(3%)
Glycine (mg) --
--
Proline (mg) --
--
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) --
--
Aspartic acid (mg) --
--
Betaine (mg) --
--
Glutamic acid (mg) --
--
Hydroxyproline (mg) --
--
Serine (mg) --
--
Data Source
Cooked Kohlrabi (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Kohlrabi
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.