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  6. Kohlrabi vs. Bell pepper

Kohlrabi vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Bell pepper

  • Kohlrabi has more Fiber, Copper, and Potassium, however, Bell pepper has more Vitamin C, Vitamin K, and Vitamin B6.
  • Daily need coverage for Vitamin C from Bell pepper is 20% higher.
  • Bell pepper has 2 times less Phosphorus than Kohlrabi. Kohlrabi has 46mg of Phosphorus, while Bell pepper has 20mg.

Food types used in this article are Kohlrabi, raw and Peppers, sweet, green, raw.

Infographic

Kohlrabi vs Bell pepper 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.
Kohlrabi
Kohlrabi
8
:
2
Bell pepper
Bell pepper
Contains more Calcium +140%
Contains more Iron +17.6%
Contains more Magnesium +90%
Contains more Phosphorus +130%
Contains more Potassium +100%
Contains more Copper +95.5%
Contains more Manganese +13.9%
Contains more Selenium +∞%
Contains less Sodium -85%
Contains more Zinc +333.3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +140%
Contains more Iron +17.6%
Contains more Magnesium +90%
Contains more Phosphorus +130%
Contains more Potassium +100%
Contains more Copper +95.5%
Contains more Manganese +13.9%
Contains more Selenium +∞%
Contains less Sodium -85%
Contains more Zinc +333.3%

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.
Kohlrabi
Kohlrabi
3
:
7
Bell pepper
Bell pepper
Contains more Vitamin E +29.7%
Contains more Vitamin B5 +66.7%
Contains more Folate +60%
Contains more Vitamin A +927.8%
Contains more Vitamin C +29.7%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +7300%
Kohlrabi
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin E +29.7%
Contains more Vitamin B5 +66.7%
Contains more Folate +60%
Contains more Vitamin A +927.8%
Contains more Vitamin C +29.7%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +7300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Bell pepper
Bell pepper
Contains more Protein +97.7%
Contains more Carbs +33.6%
Contains more Other +127.3%
Contains more Fats +70%
Equal in Water - 93.89
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +97.7%
Contains more Carbs +33.6%
Contains more Other +127.3%
Contains more Fats +70%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Bell pepper
Bell pepper
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +29.2%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +29.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Bell pepper Opinion
Net carbs 2.6g 2.94g Bell pepper
Protein 1.7g 0.86g Kohlrabi
Fats 0.1g 0.17g Bell pepper
Carbs 6.2g 4.64g Kohlrabi
Calories 27kcal 20kcal Kohlrabi
Fructose 1.12g Bell pepper
Sugar 2.6g 2.4g Bell pepper
Fiber 3.6g 1.7g Kohlrabi
Calcium 24mg 10mg Kohlrabi
Iron 0.4mg 0.34mg Kohlrabi
Magnesium 19mg 10mg Kohlrabi
Phosphorus 46mg 20mg Kohlrabi
Potassium 350mg 175mg Kohlrabi
Sodium 20mg 3mg Bell pepper
Zinc 0.03mg 0.13mg Bell pepper
Copper 0.129mg 0.066mg Kohlrabi
Manganese 0.139mg 0.122mg Kohlrabi
Selenium 0.7µg 0µg Kohlrabi
Vitamin A 36IU 370IU Bell pepper
Vitamin A RAE 2µg 18µg Bell pepper
Vitamin E 0.48mg 0.37mg Kohlrabi
Vitamin C 62mg 80.4mg Bell pepper
Vitamin B1 0.05mg 0.057mg Bell pepper
Vitamin B2 0.02mg 0.028mg Bell pepper
Vitamin B3 0.4mg 0.48mg Bell pepper
Vitamin B5 0.165mg 0.099mg Kohlrabi
Vitamin B6 0.15mg 0.224mg Bell pepper
Folate 16µg 10µg Kohlrabi
Vitamin K 0.1µg 7.4µg Bell pepper
Tryptophan 0.01mg 0.012mg Bell pepper
Threonine 0.049mg 0.036mg Kohlrabi
Isoleucine 0.078mg 0.024mg Kohlrabi
Leucine 0.067mg 0.036mg Kohlrabi
Lysine 0.056mg 0.039mg Kohlrabi
Methionine 0.013mg 0.007mg Kohlrabi
Phenylalanine 0.039mg 0.092mg Bell pepper
Valine 0.05mg 0.036mg Kohlrabi
Histidine 0.019mg 0.01mg Kohlrabi
Saturated Fat 0.013g 0.058g Kohlrabi
Monounsaturated Fat 0.007g 0.008g Bell pepper
Polyunsaturated fat 0.048g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Bell pepper
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
25%
Kohlrabi
34%
Bell pepper
Minerals Daily Need Coverage Score
15%
Kohlrabi
9%
Bell pepper

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 17mg)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.3)
Which food is richer in vitamins?
Bell pepper
Bell pepper 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.