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  6. Kohlrabi vs. Carrot

Kohlrabi vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Carrot

  • Kohlrabi has more Vitamin C, and Copper, however, Carrot is higher in Vitamin A RAE, and Vitamin K.
  • Carrot covers your daily Vitamin A RAE needs 93% more than Kohlrabi.
  • Carrot contains 11 times less Vitamin C than Kohlrabi. Kohlrabi contains 62mg of Vitamin C, while Carrot contains 5.9mg.
  • Kohlrabi has less Sugar.

Food varieties used in this article are Kohlrabi, raw and Carrots, raw.

Infographic

Kohlrabi vs Carrot 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
7
:
3
Carrot
Carrot
Contains more Iron +33.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +31.4%
Contains less Sodium -71%
Contains more Copper +186.7%
Contains more Selenium +600%
Contains more Calcium +37.5%
Contains more Zinc +700%
Equal in Potassium - 320
Equal in Manganese - 0.143
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +33.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +31.4%
Contains less Sodium -71%
Contains more Copper +186.7%
Contains more Selenium +600%
Contains more Calcium +37.5%
Contains more Zinc +700%
Equal in Potassium - 320
Equal in Manganese - 0.143

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
2
:
8
Carrot
Carrot
Contains more Vitamin C +950.8%
Contains more Vitamin A +46305.6%
Contains more Vitamin E +37.5%
Contains more Vitamin B1 +32%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +65.5%
Contains more Folate +18.8%
Contains more Vitamin K +13100%
Equal in Vitamin B6 - 0.138
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +950.8%
Contains more Vitamin A +46305.6%
Contains more Vitamin E +37.5%
Contains more Vitamin B1 +32%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +65.5%
Contains more Folate +18.8%
Contains more Vitamin K +13100%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Carrot
Carrot
Contains more Protein +82.8%
Contains more Fats +140%
Contains more Carbs +54.5%
Equal in Water - 88.29
Equal in Other - 0.96
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +82.8%
Contains more Fats +140%
Contains more Carbs +54.5%
Equal in Water - 88.29
Equal in Other - 0.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Carrot
Carrot
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +143.8%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +143.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Carrot Opinion
Net carbs 2.6g 6.78g Carrot
Protein 1.7g 0.93g Kohlrabi
Fats 0.1g 0.24g Carrot
Carbs 6.2g 9.58g Carrot
Calories 27kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 2.6g 4.74g Kohlrabi
Fiber 3.6g 2.8g Kohlrabi
Calcium 24mg 33mg Carrot
Iron 0.4mg 0.3mg Kohlrabi
Magnesium 19mg 12mg Kohlrabi
Phosphorus 46mg 35mg Kohlrabi
Potassium 350mg 320mg Kohlrabi
Sodium 20mg 69mg Kohlrabi
Zinc 0.03mg 0.24mg Carrot
Copper 0.129mg 0.045mg Kohlrabi
Manganese 0.139mg 0.143mg Carrot
Selenium 0.7µg 0.1µg Kohlrabi
Vitamin A 36IU 16706IU Carrot
Vitamin A RAE 2µg 835µg Carrot
Vitamin E 0.48mg 0.66mg Carrot
Vitamin C 62mg 5.9mg Kohlrabi
Vitamin B1 0.05mg 0.066mg Carrot
Vitamin B2 0.02mg 0.058mg Carrot
Vitamin B3 0.4mg 0.983mg Carrot
Vitamin B5 0.165mg 0.273mg Carrot
Vitamin B6 0.15mg 0.138mg Kohlrabi
Folate 16µg 19µg Carrot
Vitamin K 0.1µg 13.2µg Carrot
Tryptophan 0.01mg 0.012mg Carrot
Threonine 0.049mg 0.191mg Carrot
Isoleucine 0.078mg 0.077mg Kohlrabi
Leucine 0.067mg 0.102mg Carrot
Lysine 0.056mg 0.101mg Carrot
Methionine 0.013mg 0.02mg Carrot
Phenylalanine 0.039mg 0.061mg Carrot
Valine 0.05mg 0.069mg Carrot
Histidine 0.019mg 0.04mg Carrot
Saturated Fat 0.013g 0.037g Kohlrabi
Monounsaturated Fat 0.007g 0.014g Carrot
Polyunsaturated fat 0.048g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
15%
Kohlrabi
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.14g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 19)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.2)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.