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Kohlrabi

Kohlrabi is a vegetable commonly grown and eaten in the German-speaking countries. It is similar in taste to broccoli and is eaten raw or cooked.
91%
Water
 78
Macronutrient carbohydrates 77.5%
/21
Macronutrient proteins 21.25%
/01
Macronutrient fats 1.25%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Kohlrabi is a spring vegetable which is now available year-round. It is eaten both raw and cooked and its flavor resembles that of broccoli, but it has a slightly sweeter and milder taste. Kohlrabi is grown mainly in German-speaking countries and unlike other known varieties of cabbage, it develops through a thickening of the middle stem and not from the leaves or flowers.

General information:

From Wikipedia: Kohlrabi (German turnip or turnip cabbage; Brassica oleracea Gongylodes Group) is a biennial vegetable, and is a low, stout cultivar of cabbage. Kohlrabi can be eaten raw as well as cooked. Edible preparations are made with both the stem and the leaves.”

Etymology:

“The name comes from the German Kohl ("cabbage") plus Rübe ~ Rabi (Swiss German variant) ("turnip"), because the swollen stem resembles the latter. Kohlrabi is a commonly eaten vegetable in German-speaking countries, but is also very popular in the northern part of Vietnam where it is called 'su hao', and in eastern parts of India (West Bengal) and Bangladesh where it is called 'Ol Kopi'. It is also found in the Kashmir valley in north India and is there known as 'Monj-hakh', 'monj' being the round part, and 'hakh' being the leafy part. This vegetable is called 'Nol Khol' in the north of India, and in Ceylon as 'Nol col' (the Turnip Cabbage).”

Description:

“Kohlrabi has been created by artificial selection for lateral meristem "growing" (a swollen, nearly spherical shape); its origin in nature is the same as that of cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts: they are all bred from, and are the same species as, the wild cabbage plant (Brassica oleracea).
The taste and texture of kohlrabi are similar to those of a broccoli stem or cabbage heart, but milder and sweeter, with a higher ratio of flesh to skin. The young stem in particular can be as crisp and juicy as an apple, although much less sweet.
Except for the Gigante cultivar, spring-grown kohlrabi much over 5 cm in size tend to be woody, as do full-grown kohlrabi much over perhaps 10 cm in size; the Gigante cultivar can achieve great size while remaining of good eating quality. The plant matures in 55–60 days after sowing and has good standing ability for up to 30 days after maturity. The approximate weight is 150 g.”

Nutrients:

“The flavor of kohlrabi comes from the sugar, fruit acids, and mustard oil glycosides it contains. In the case of fruit acids, malic acid and citric acid dominate.

In comparison to the bulb, kohlrabi leaves contain about twice as much vitamin C, one hundred times as much carotene, and ten times as much calcium and iron.*”

Varieties:

“There are several varieties commonly available, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as "Superschmelz"), Purple Danube, and White Danube. Coloration of the purple types is superficial: the edible parts are all pale yellow. The leafy greens can also be eaten. One commonly used variety grows without a swollen stem, having just leaves and a very thin stem, and is called Haakh. Haakh and Monj are popular Kashmiri dishes made using this vegetable. In the second year, the plant will bloom and develop seeds. Kohlrabi also comes in three different colors: white, purple, and pale green.”

Preparation and use:

“Kohlrabi stems are surrounded by two distinct fibrous layers that do not soften appreciably when cooked. These layers are generally peeled away prior to cooking or serving raw, with the result that the stems often provide a smaller amount of food than one might assume from their intact appearance.

The kohlrabi root is frequently used raw in salad or slaws. It has a texture similar to that of a broccoli stem, but with a flavor that is sweeter and less vegetal.

Kohlrabi leaves are edible and can be used interchangeably with collard greens and kale.

Kohlrabi is an important part of the Kashmiri diet and one of the most commonly cooked foods. It is prepared with its leaves and served with a light soup and eaten with rice. Some varieties are grown as feed for cattle.”

Note (italics): * = Translation from a German Wikipedia entry

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information per 100g
2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 27 kcal
113 kJ
1.4%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 0.10 g0.1%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 0.01 g0.1%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 6.2 g2.3%
Recommended daily allowance according to the GDA: 270g
Sugars 2.6 g2.9%
Recommended daily allowance according to the GDA: 90g
Fiber 3.6 g14.4%
Recommended daily allowance according to the GDA: 25g
Protein (albumin) 1.7 g3.4%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:20.0 mg)51 mg2.1%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
VitVitamin C (ascorbic acid) 62 mg78.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
ElemPotassium, K 350 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinCopper, Cu 0.13 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
VitVitamin B6 (pyridoxine) 0.15 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
VitFolate, as the active form of folic acid (née vitamin B9 and 16 µg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
ElemPhosphorus, P 46 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
MinManganese, Mn 0.14 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
ProtIsoleucine (Ile, I) 0.08 g6.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
ElemMagnesium, Mg 19 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
ProtThreonine (Thr, T) 0.05 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per 100g

Essential fatty acids, (SC-PUFA) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.03 g1.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.02 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Nutritional Information per 100g

Essential amino acids 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Isoleucine (Ile, I) 0.08 g6.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Threonine (Thr, T) 0.05 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Tryptophan (Trp, W) 0.01 g4.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Leucine (Leu, L) 0.07 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.06 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Phenylalanine (Phe, F) 0.04 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Valine (Val, V) 0.05 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.01 g1.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Nutritional Information per 100g

Vitamins 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin C (ascorbic acid) 62 mg78.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin B6 (pyridoxine) 0.15 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Folate, as the active form of folic acid (née vitamin B9 and 16 µg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Thiamine (vitamin B1) 0.05 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin E, as a-TEs 0.48 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Niacin (née vitamin B3) 0.40 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Pantothenic acid (vitamin B5) 0.16 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Riboflavin (vitamin B2) 0.02 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin A, as RAE 2.0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg
Vitamin K 0.10 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg

Nutritional Information per 100g

Essential macroelements (macronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 350 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Phosphorus, P 46 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg 19 mg5.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Calcium, Ca 24 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 20 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Copper, Cu 0.13 mg13.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Manganese, Mn 0.14 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Iron, Fe 0.40 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Selenium, Se 0.70 µg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
Zinc, Zn 0.03 mg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg

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