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  6. Kohlrabi vs. Shallot

Kohlrabi vs. Shallot — In-Depth Nutrition Comparison

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How are Kohlrabi and Shallot different?

  • Kohlrabi is richer in Vitamin C, while Shallot is higher in Vitamin B6, Iron, and Manganese.
  • Kohlrabi covers your daily need of Vitamin C 60% more than Shallot.
  • Kohlrabi is lower in Sugar.

Kohlrabi, raw and Shallots, raw types were used in this article.

Infographic

Kohlrabi vs Shallot 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
2
:
8
Shallot
Shallot
Contains more Copper +46.6%
Contains more Calcium +54.2%
Contains more Iron +200%
Contains more Magnesium +10.5%
Contains more Phosphorus +30.4%
Contains less Sodium -40%
Contains more Zinc +1233.3%
Contains more Manganese +110.1%
Contains more Selenium +71.4%
Equal in Potassium - 334
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Copper +46.6%
Contains more Calcium +54.2%
Contains more Iron +200%
Contains more Magnesium +10.5%
Contains more Phosphorus +30.4%
Contains less Sodium -40%
Contains more Zinc +1233.3%
Contains more Manganese +110.1%
Contains more Selenium +71.4%
Equal in Potassium - 334

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
4
:
5
Shallot
Shallot
Contains more Vitamin A +800%
Contains more Vitamin E +1100%
Contains more Vitamin C +675%
Contains more Vitamin B3 +100%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +130%
Contains more Folate +112.5%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.02
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +800%
Contains more Vitamin E +1100%
Contains more Vitamin C +675%
Contains more Vitamin B3 +100%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +130%
Contains more Folate +112.5%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
2
Shallot
Shallot
Contains more Water +14%
Contains more Other +25%
Contains more Protein +47.1%
Contains more Carbs +171%
Equal in Fats - 0.1
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Water +14%
Contains more Other +25%
Contains more Protein +47.1%
Contains more Carbs +171%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Shallot
Shallot
Contains less Saturated Fat -23.5%
Contains more Polyunsaturated fat +23.1%
Contains more Monounsaturated Fat +100%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains less Saturated Fat -23.5%
Contains more Polyunsaturated fat +23.1%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Shallot Opinion
Net carbs 2.6g 13.6g Shallot
Protein 1.7g 2.5g Shallot
Fats 0.1g 0.1g
Carbs 6.2g 16.8g Shallot
Calories 27kcal 72kcal Shallot
Sugar 2.6g 7.87g Kohlrabi
Fiber 3.6g 3.2g Kohlrabi
Calcium 24mg 37mg Shallot
Iron 0.4mg 1.2mg Shallot
Magnesium 19mg 21mg Shallot
Phosphorus 46mg 60mg Shallot
Potassium 350mg 334mg Kohlrabi
Sodium 20mg 12mg Shallot
Zinc 0.03mg 0.4mg Shallot
Copper 0.129mg 0.088mg Kohlrabi
Manganese 0.139mg 0.292mg Shallot
Selenium 0.7µg 1.2µg Shallot
Vitamin A 36IU 4IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.04mg Kohlrabi
Vitamin C 62mg 8mg Kohlrabi
Vitamin B1 0.05mg 0.06mg Shallot
Vitamin B2 0.02mg 0.02mg
Vitamin B3 0.4mg 0.2mg Kohlrabi
Vitamin B5 0.165mg 0.29mg Shallot
Vitamin B6 0.15mg 0.345mg Shallot
Folate 16µg 34µg Shallot
Vitamin K 0.1µg 0.8µg Shallot
Tryptophan 0.01mg 0.028mg Shallot
Threonine 0.049mg 0.098mg Shallot
Isoleucine 0.078mg 0.106mg Shallot
Leucine 0.067mg 0.149mg Shallot
Lysine 0.056mg 0.125mg Shallot
Methionine 0.013mg 0.027mg Shallot
Phenylalanine 0.039mg 0.081mg Shallot
Valine 0.05mg 0.11mg Shallot
Histidine 0.019mg 0.043mg Shallot
Saturated Fat 0.013g 0.017g Kohlrabi
Monounsaturated Fat 0.007g 0.014g Shallot
Polyunsaturated fat 0.048g 0.039g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Shallot
Low Fats diet Equal
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
15%
Shallot
Minerals Daily Need Coverage Score
15%
Kohlrabi
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 8mg)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.3)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 5.27g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.