From all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle." "Let no animal suffer or die that we may live!"
Ingredients: Descriptions and Photos
Kohlrabi
(Kohlrabi) he only place that we have seen these kohlrabi on sale is at the farm store in late spring. The name kohlrabi comes from the words "kohl" which means cabbage and "rabi" which means turnip. This vegetable has a turnip shaped swollen edible stem and cabbage-like leaves. We have cooked the leaves as a vegetable and in soups and eaten the stems raw in salads and cooked in soups. When purchased, the leaves should not be wilted and the stems should be firm. See the nutritional chart below for raw and cooked kohlrabi.
Refuse: 54% (Leaves, stems and parings)
Scientific Name: Brassica oleracea (Gongylodes Group)
NDB No: 11241 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ------- 135g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
91.00
|
1
|
0.000
|
122.85
|
| Energy |
kcal
|
27
|
0
|
0.000
|
36
|
| Energy |
kJ
|
113
|
0
|
0.000
|
153
|
| Protein |
g
|
1.70
|
1
|
0.000
|
2.29
|
| Total lipid (fat) |
g
|
0.10
|
1
|
0.000
|
0.14
|
| Ash |
g
|
1.00
|
0
|
0.000
|
1.35
|
| Carbohydrate, by difference |
g
|
6.20
|
0
|
0.000
|
8.37
|
| Fiber, total dietary |
g
|
3.6
|
0
|
0.000
|
4.9
|
| Sugars, total |
g
|
2.60
|
0
|
0.000
|
3.51
|
| Minerals | |||||
| Calcium, Ca |
mg
|
24
|
1
|
0.000
|
32
|
| Iron, Fe |
mg
|
0.40
|
1
|
0.000
|
0.54
|
| Magnesium, Mg |
mg
|
19
|
1
|
0.000
|
26
|
| Phosphorus, P |
mg
|
46
|
1
|
0.000
|
62
|
| Potassium, K |
mg
|
350
|
1
|
0.000
|
472
|
| Sodium, Na |
mg
|
20
|
1
|
0.000
|
27
|
| Zinc, Zn |
mg
|
0.03
|
0
|
0.000
|
0.04
|
| Copper, Cu |
mg
|
0.129
|
0
|
0.000
|
0.174
|
| Manganese, Mn |
mg
|
0.139
|
0
|
0.000
|
0.188
|
| Selenium, Se |
mcg
|
0.7
|
0
|
0.000
|
0.9
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
62.0
|
1
|
0.000
|
83.7
|
| Thiamin |
mg
|
0.050
|
1
|
0.000
|
0.068
|
| Riboflavin |
mg
|
0.020
|
1
|
0.000
|
0.027
|
| Niacin |
mg
|
0.400
|
1
|
0.000
|
0.540
|
| Pantothenic acid |
mg
|
0.165
|
0
|
0.000
|
0.223
|
| Vitamin B-6 |
mg
|
0.150
|
0
|
0.000
|
0.203
|
| Folate, total |
mcg
|
16
|
0
|
0.000
|
22
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
0
|
| Folate, food |
mcg
|
16
|
0
|
0.000
|
22
|
| Folate, DFE |
mcg_DFE
|
16
|
0
|
0.000
|
22
|
| Choline, total |
mg
|
12.3
|
0
|
0.000
|
16.6
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
2
|
0
|
0.000
|
3
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
0
|
| Carotene, beta |
mcg
|
22
|
0
|
0.000
|
30
|
| Carotene, alpha |
mcg
|
0
|
0
|
0.000
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0.000
|
0
|
| Vitamin A, IU |
IU
|
36
|
0
|
0.000
|
49
|
| Lycopene |
mcg
|
0
|
0
|
0.000
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0.000
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.48
|
0
|
0.000
|
0.65
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.000
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
0.000
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
0.000
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
0.1
|
0
|
0.000
|
0.1
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.013
|
0
|
0.000
|
0.018
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 14:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 16:0 |
g
|
0.011
|
0
|
0.000
|
0.015
|
| 18:0 |
g
|
0.001
|
0
|
0.000
|
0.001
|
| Fatty acids, total monounsaturated |
g
|
0.007
|
0
|
0.000
|
0.009
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 18:1 undifferentiated |
g
|
0.007
|
0
|
0.000
|
0.009
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.048
|
0
|
0.000
|
0.065
|
| 18:2 undifferentiated |
g
|
0.020
|
0
|
0.000
|
0.027
|
| 18:3 undifferentiated |
g
|
0.026
|
0
|
0.000
|
0.035
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.010
|
2
|
0.000
|
0.014
|
| Threonine |
g
|
0.049
|
2
|
0.000
|
0.066
|
| Isoleucine |
g
|
0.078
|
2
|
0.000
|
0.105
|
| Leucine |
g
|
0.067
|
2
|
0.000
|
0.090
|
| Lysine |
g
|
0.056
|
2
|
0.000
|
0.076
|
| Methionine |
g
|
0.013
|
2
|
0.000
|
0.018
|
| Cystine |
g
|
0.007
|
2
|
0.000
|
0.009
|
| Phenylalanine |
g
|
0.039
|
2
|
0.000
|
0.053
|
| Valine |
g
|
0.050
|
2
|
0.000
|
0.068
|
| Arginine |
g
|
0.105
|
2
|
0.000
|
0.142
|
| Histidine |
g
|
0.019
|
2
|
0.000
|
0.026
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.000
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0.000
|
0
|
| Theobromine |
mg
|
0
|
0
|
0.000
|
0
|
Refuse: 0%
NDB No: 11242 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup slices ------- 165g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
90.30
|
0
|
0.000
|
149.00
|
| Energy |
kcal
|
29
|
0
|
0.000
|
48
|
| Energy |
kJ
|
121
|
0
|
0.000
|
200
|
| Protein |
g
|
1.80
|
0
|
0.000
|
2.97
|
| Total lipid (fat) |
g
|
0.11
|
0
|
0.000
|
0.18
|
| Ash |
g
|
1.10
|
0
|
0.000
|
1.82
|
| Carbohydrate, by difference |
g
|
6.69
|
0
|
0.000
|
11.04
|
| Fiber, total dietary |
g
|
1.1
|
0
|
0.000
|
1.8
|
| Sugars, total |
g
|
2.80
|
0
|
0.000
|
4.62
|
| Minerals | |||||
| Calcium, Ca |
mg
|
25
|
0
|
0.000
|
41
|
| Iron, Fe |
mg
|
0.40
|
0
|
0.000
|
0.66
|
| Magnesium, Mg |
mg
|
19
|
0
|
0.000
|
31
|
| Phosphorus, P |
mg
|
45
|
0
|
0.000
|
74
|
| Potassium, K |
mg
|
340
|
0
|
0.000
|
561
|
| Sodium, Na |
mg
|
21
|
0
|
0.000
|
35
|
| Zinc, Zn |
mg
|
0.31
|
0
|
0.000
|
0.51
|
| Copper, Cu |
mg
|
0.132
|
0
|
0.000
|
0.218
|
| Manganese, Mn |
mg
|
0.142
|
0
|
0.000
|
0.234
|
| Selenium, Se |
mcg
|
0.8
|
0
|
0.000
|
1.3
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
54.0
|
0
|
0.000
|
89.1
|
| Thiamin |
mg
|
0.040
|
0
|
0.000
|
0.066
|
| Riboflavin |
mg
|
0.020
|
0
|
0.000
|
0.033
|
| Niacin |
mg
|
0.390
|
0
|
0.000
|
0.644
|
| Pantothenic acid |
mg
|
0.160
|
0
|
0.000
|
0.264
|
| Vitamin B-6 |
mg
|
0.154
|
0
|
0.000
|
0.254
|
| Folate, total |
mcg
|
12
|
0
|
0.000
|
20
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
0
|
| Folate, food |
mcg
|
12
|
0
|
0.000
|
20
|
| Folate, DFE |
mcg_DFE
|
12
|
0
|
0.000
|
20
|
| Choline, total |
mg
|
13.2
|
0
|
0.000
|
21.8
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.000
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
2
|
0
|
0.000
|
3
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
0
|
| Carotene, beta |
mcg
|
21
|
0
|
0.000
|
35
|
| Carotene, alpha |
mcg
|
0
|
0
|
0.000
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0.000
|
0
|
| Vitamin A, IU |
IU
|
35
|
0
|
0.000
|
58
|
| Lycopene |
mcg
|
0
|
0
|
0.000
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0.000
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.52
|
0
|
0.000
|
0.86
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.000
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0
|
0.000
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
0.000
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
0.1
|
0
|
0.000
|
0.2
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.014
|
0
|
0.000
|
0.023
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 14:0 |
g
|
0.001
|
0
|
0.000
|
0.002
|
| 16:0 |
g
|
0.012
|
0
|
0.000
|
0.020
|
| 18:0 |
g
|
0.001
|
0
|
0.000
|
0.002
|
| Fatty acids, total monounsaturated |
g
|
0.008
|
0
|
0.000
|
0.013
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 18:1 undifferentiated |
g
|
0.008
|
0
|
0.000
|
0.013
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.053
|
0
|
0.000
|
0.087
|
| 18:2 undifferentiated |
g
|
0.022
|
0
|
0.000
|
0.036
|
| 18:3 undifferentiated |
g
|
0.028
|
0
|
0.000
|
0.046
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
0
|
0.000
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.011
|
0
|
0.000
|
0.018
|
| Threonine |
g
|
0.052
|
0
|
0.000
|
0.086
|
| Isoleucine |
g
|
0.083
|
0
|
0.000
|
0.137
|
| Leucine |
g
|
0.071
|
0
|
0.000
|
0.117
|
| Lysine |
g
|
0.059
|
0
|
0.000
|
0.097
|
| Methionine |
g
|
0.014
|
0
|
0.000
|
0.023
|
| Cystine |
g
|
0.007
|
0
|
0.000
|
0.012
|
| Phenylalanine |
g
|
0.041
|
0
|
0.000
|
0.068
|
| Valine |
g
|
0.053
|
0
|
0.000
|
0.087
|
| Arginine |
g
|
0.111
|
0
|
0.000
|
0.183
|
| Histidine |
g
|
0.020
|
0
|
0.000
|
0.033
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.000
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0.000
|
0
|
| Theobromine |
mg
|
0
|
0
|
0.000
|
0
|
|
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