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Kohlrabi vs. Celeriac — In-Depth Nutrition Comparison

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Important differences between Kohlrabi and Celeriac

  • Kohlrabi has more Vitamin C, Fiber, and Copper, however, Celeriac is richer in Vitamin K, and Phosphorus.
  • Kohlrabi's daily need coverage for Vitamin C is 60% more.
  • Kohlrabi contains 2 times more Fiber than Celeriac. Kohlrabi contains 3.6g of Fiber, while Celeriac contains 1.8g.

The food varieties used in the comparison are Kohlrabi, raw and Celeriac, raw.

Infographic

Kohlrabi vs Celeriac 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 Potassium +16.7%
Contains less Sodium -80%
Contains more Copper +84.3%
Contains more Calcium +79.2%
Contains more Iron +75%
Contains more Phosphorus +150%
Contains more Zinc +1000%
Contains more Manganese +13.7%
Equal in Magnesium - 20
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains more Potassium +16.7%
Contains less Sodium -80%
Contains more Copper +84.3%
Contains more Calcium +79.2%
Contains more Iron +75%
Contains more Phosphorus +150%
Contains more Zinc +1000%
Contains more Manganese +13.7%
Equal in Magnesium - 20
Equal in Selenium - 0.7

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 +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +675%
Contains more Folate +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +113.3%
Contains more Vitamin K +40900%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B6 - 0.165
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +675%
Contains more Folate +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +113.3%
Contains more Vitamin K +40900%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.3%
Contains more Fats +200%
Contains more Carbs +48.4%
Equal in Water - 88
Equal in Other - 1
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Protein +13.3%
Contains more Fats +200%
Contains more Carbs +48.4%
Equal in Water - 88
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +208.3%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +208.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Celeriac Opinion
Net carbs 2.6g 7.4g Celeriac
Protein 1.7g 1.5g Kohlrabi
Fats 0.1g 0.3g Celeriac
Carbs 6.2g 9.2g Celeriac
Calories 27kcal 42kcal Celeriac
Sugar 2.6g 1.6g Celeriac
Fiber 3.6g 1.8g Kohlrabi
Calcium 24mg 43mg Celeriac
Iron 0.4mg 0.7mg Celeriac
Magnesium 19mg 20mg Celeriac
Phosphorus 46mg 115mg Celeriac
Potassium 350mg 300mg Kohlrabi
Sodium 20mg 100mg Kohlrabi
Zinc 0.03mg 0.33mg Celeriac
Copper 0.129mg 0.07mg Kohlrabi
Manganese 0.139mg 0.158mg Celeriac
Selenium 0.7µg 0.7µg
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.36mg Kohlrabi
Vitamin C 62mg 8mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.02mg 0.06mg Celeriac
Vitamin B3 0.4mg 0.7mg Celeriac
Vitamin B5 0.165mg 0.352mg Celeriac
Vitamin B6 0.15mg 0.165mg Celeriac
Folate 16µg 8µg Kohlrabi
Vitamin K 0.1µg 41µg Celeriac
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.079g Kohlrabi
Monounsaturated Fat 0.007g 0.058g Celeriac
Polyunsaturated fat 0.048g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Celeriac
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
20%
Celeriac
Minerals Daily Need Coverage Score
15%
Kohlrabi
20%
Celeriac

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 80mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 1g)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)
Which food is richer in vitamins?
?
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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.