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Broccoli vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between Broccoli and Kohlrabi

  • Broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin B5, and Vitamin B2, however, Kohlrabi is richer in Copper.
  • Broccoli's daily need coverage for Vitamin K is 85% higher.
  • Broccoli has 14 times more Zinc than Kohlrabi. While Broccoli has 0.41mg of Zinc, Kohlrabi has only 0.03mg.

The food types used in this comparison are Broccoli, raw and Kohlrabi, raw.

Infographic

Broccoli vs Kohlrabi infographic
Infographic link

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.
Contains more Calcium +95.8%
Contains more Iron +82.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +43.5%
Contains more Zinc +1266.7%
Contains more Manganese +51.1%
Contains more Selenium +257.1%
Contains more Potassium +10.8%
Contains less Sodium -39.4%
Contains more Copper +163.3%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +95.8%
Contains more Iron +82.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +43.5%
Contains more Zinc +1266.7%
Contains more Manganese +51.1%
Contains more Selenium +257.1%
Contains more Potassium +10.8%
Contains less Sodium -39.4%
Contains more Copper +163.3%
Equal in Magnesium - 19

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.
:
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin C +43.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Folate +293.8%
Contains more Vitamin K +101500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin C +43.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Folate +293.8%
Contains more Vitamin K +101500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +65.9%
Contains more Fats +270%
Contains more Other +14.9%
Equal in Carbs - 6.2
Equal in Water - 91
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +65.9%
Contains more Fats +270%
Contains more Other +14.9%
Equal in Carbs - 6.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +57.1%
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +26.3%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +57.1%
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +26.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Kohlrabi Opinion
Net carbs 4.04g 2.6g Broccoli
Protein 2.82g 1.7g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 6.2g Broccoli
Calories 34kcal 27kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 2.6g Broccoli
Fiber 2.6g 3.6g Kohlrabi
Calcium 47mg 24mg Broccoli
Iron 0.73mg 0.4mg Broccoli
Magnesium 21mg 19mg Broccoli
Phosphorus 66mg 46mg Broccoli
Potassium 316mg 350mg Kohlrabi
Sodium 33mg 20mg Kohlrabi
Zinc 0.41mg 0.03mg Broccoli
Copper 0.049mg 0.129mg Kohlrabi
Manganese 0.21mg 0.139mg Broccoli
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 36IU Broccoli
Vitamin A RAE 31µg 2µg Broccoli
Vitamin E 0.78mg 0.48mg Broccoli
Vitamin C 89.2mg 62mg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.02mg Broccoli
Vitamin B3 0.639mg 0.4mg Broccoli
Vitamin B5 0.573mg 0.165mg Broccoli
Vitamin B6 0.175mg 0.15mg Broccoli
Folate 63µg 16µg Broccoli
Vitamin K 101.6µg 0.1µg Broccoli
Tryptophan 0.033mg 0.01mg Broccoli
Threonine 0.088mg 0.049mg Broccoli
Isoleucine 0.079mg 0.078mg Broccoli
Leucine 0.129mg 0.067mg Broccoli
Lysine 0.135mg 0.056mg Broccoli
Methionine 0.038mg 0.013mg Broccoli
Phenylalanine 0.117mg 0.039mg Broccoli
Valine 0.125mg 0.05mg Broccoli
Histidine 0.059mg 0.019mg Broccoli
Saturated Fat 0.039g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Broccoli
Polyunsaturated fat 0.038g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
25%
Kohlrabi
Minerals Daily Need Coverage Score
19%
Broccoli
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.