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  6. Kohlrabi vs. Fennel

Kohlrabi vs. Fennel — In-Depth Nutrition Comparison

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How are Kohlrabi and Fennel different?

  • Kohlrabi is richer in Vitamin C, Vitamin B6, and Copper, while Fennel is higher in Vitamin K, and Vitamin A RAE.
  • Kohlrabi covers your daily need of Vitamin C 56% more than Fennel.
  • Kohlrabi contains 3 times more Vitamin B6 than Fennel. Kohlrabi contains 0.15mg of Vitamin B6, while Fennel contains 0.047mg.

Kohlrabi, raw and Fennel, bulb, raw types were used in this article.

Infographic

Kohlrabi vs Fennel 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
3
:
6
Fennel
Fennel
Contains more Magnesium +11.8%
Contains less Sodium -61.5%
Contains more Copper +95.5%
Contains more Calcium +104.2%
Contains more Iron +82.5%
Contains more Potassium +18.3%
Contains more Zinc +566.7%
Contains more Manganese +37.4%
Equal in Phosphorus - 50
Equal in Selenium - 0.7
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Magnesium +11.8%
Contains less Sodium -61.5%
Contains more Copper +95.5%
Contains more Calcium +104.2%
Contains more Iron +82.5%
Contains more Potassium +18.3%
Contains more Zinc +566.7%
Contains more Manganese +37.4%
Equal in Phosphorus - 50
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.
Kohlrabi
Kohlrabi
3
:
7
Fennel
Fennel
Contains more Vitamin C +416.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B6 +219.1%
Contains more Vitamin A +2575%
Contains more Vitamin E +20.8%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +40.6%
Contains more Folate +68.8%
Contains more Vitamin K +62700%
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%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin C +416.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B6 +219.1%
Contains more Vitamin A +2575%
Contains more Vitamin E +20.8%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +40.6%
Contains more Folate +68.8%
Contains more Vitamin K +62700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Fennel
Fennel
Contains more Protein +37.1%
Contains more Fats +100%
Contains more Carbs +17.7%
Equal in Water - 90.21
Equal in Other - 1.05
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +37.1%
Contains more Fats +100%
Contains more Carbs +17.7%
Equal in Water - 90.21
Equal in Other - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Fennel
Fennel
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +871.4%
Contains more Polyunsaturated fat +252.1%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +871.4%
Contains more Polyunsaturated fat +252.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Fennel Opinion
Net carbs 2.6g 4.2g Fennel
Protein 1.7g 1.24g Kohlrabi
Fats 0.1g 0.2g Fennel
Carbs 6.2g 7.3g Fennel
Calories 27kcal 31kcal Fennel
Sugar 2.6g 3.93g Kohlrabi
Fiber 3.6g 3.1g Kohlrabi
Calcium 24mg 49mg Fennel
Iron 0.4mg 0.73mg Fennel
Magnesium 19mg 17mg Kohlrabi
Phosphorus 46mg 50mg Fennel
Potassium 350mg 414mg Fennel
Sodium 20mg 52mg Kohlrabi
Zinc 0.03mg 0.2mg Fennel
Copper 0.129mg 0.066mg Kohlrabi
Manganese 0.139mg 0.191mg Fennel
Selenium 0.7µg 0.7µg
Vitamin A 36IU 963IU Fennel
Vitamin A RAE 2µg 48µg Fennel
Vitamin E 0.48mg 0.58mg Fennel
Vitamin C 62mg 12mg Kohlrabi
Vitamin B1 0.05mg 0.01mg Kohlrabi
Vitamin B2 0.02mg 0.032mg Fennel
Vitamin B3 0.4mg 0.64mg Fennel
Vitamin B5 0.165mg 0.232mg Fennel
Vitamin B6 0.15mg 0.047mg Kohlrabi
Folate 16µg 27µg Fennel
Vitamin K 0.1µg 62.8µg Fennel
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 0.09g Kohlrabi
Monounsaturated Fat 0.007g 0.068g Fennel
Polyunsaturated fat 0.048g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Fennel
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
28%
Fennel
Minerals Daily Need Coverage Score
15%
Kohlrabi
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.4)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel 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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.