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  6. Kohlrabi vs. Napa cabbage

Kohlrabi vs. Napa cabbage — In-Depth Nutrition Comparison

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Differences between Kohlrabi and Napa cabbage

  • Kohlrabi is higher in Vitamin C, Vitamin B6, and Potassium, however, Napa cabbage is richer in Folate.
  • Kohlrabi's daily need coverage for Vitamin C is 65% higher.
  • Kohlrabi has 4 times more Vitamin B6 than Napa cabbage. While Kohlrabi has 0.15mg of Vitamin B6, Napa cabbage has only 0.037mg.

The food types used in this comparison are Kohlrabi, raw and Cabbage, napa, cooked.

Infographic

Kohlrabi vs Napa cabbage 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
5
:
5
Napa cabbage
Napa cabbage
Contains more Magnesium +137.5%
Contains more Phosphorus +142.1%
Contains more Potassium +302.3%
Contains more Copper +34.4%
Contains more Selenium +75%
Contains more Calcium +20.8%
Contains more Iron +85%
Contains less Sodium -45%
Contains more Zinc +366.7%
Contains more Manganese +46%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +137.5%
Contains more Phosphorus +142.1%
Contains more Potassium +302.3%
Contains more Copper +34.4%
Contains more Selenium +75%
Contains more Calcium +20.8%
Contains more Iron +85%
Contains less Sodium -45%
Contains more Zinc +366.7%
Contains more Manganese +46%

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
6
:
4
Napa cabbage
Napa cabbage
Contains more Vitamin C +1837.5%
Contains more Vitamin B1 +900%
Contains more Vitamin B5 +371.4%
Contains more Vitamin B6 +305.4%
Contains more Vitamin A +630.6%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +16.5%
Contains more Folate +168.8%
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +1837.5%
Contains more Vitamin B1 +900%
Contains more Vitamin B5 +371.4%
Contains more Vitamin B6 +305.4%
Contains more Vitamin A +630.6%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +16.5%
Contains more Folate +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Napa cabbage
Napa cabbage
Contains more Protein +54.5%
Contains more Carbs +178%
Contains more Other +488.2%
Contains more Fats +70%
Equal in Water - 96.33
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +54.5%
Contains more Carbs +178%
Contains more Other +488.2%
Contains more Fats +70%
Equal in Water - 96.33

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Napa cabbage Opinion
Net carbs 2.6g 2.23g Kohlrabi
Protein 1.7g 1.1g Kohlrabi
Fats 0.1g 0.17g Napa cabbage
Carbs 6.2g 2.23g Kohlrabi
Calories 27kcal 12kcal Kohlrabi
Sugar 2.6g Napa cabbage
Fiber 3.6g Kohlrabi
Calcium 24mg 29mg Napa cabbage
Iron 0.4mg 0.74mg Napa cabbage
Magnesium 19mg 8mg Kohlrabi
Phosphorus 46mg 19mg Kohlrabi
Potassium 350mg 87mg Kohlrabi
Sodium 20mg 11mg Napa cabbage
Zinc 0.03mg 0.14mg Napa cabbage
Copper 0.129mg 0.096mg Kohlrabi
Manganese 0.139mg 0.203mg Napa cabbage
Selenium 0.7µg 0.4µg Kohlrabi
Vitamin A 36IU 263IU Napa cabbage
Vitamin A RAE 2µg 13µg Napa cabbage
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 3.2mg Kohlrabi
Vitamin B1 0.05mg 0.005mg Kohlrabi
Vitamin B2 0.02mg 0.025mg Napa cabbage
Vitamin B3 0.4mg 0.466mg Napa cabbage
Vitamin B5 0.165mg 0.035mg Kohlrabi
Vitamin B6 0.15mg 0.037mg Kohlrabi
Folate 16µg 43µg Napa cabbage
Vitamin K 0.1µg Kohlrabi
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 Napa cabbage
Monounsaturated Fat 0.007g Kohlrabi
Polyunsaturated fat 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Napa cabbage
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
7%
Napa cabbage
Minerals Daily Need Coverage Score
15%
Kohlrabi
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
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.
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.