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Onion vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between Onion and Kohlrabi

  • The amount of Vitamin C, Copper, Fiber, and Potassium in Kohlrabi is higher than in Onion.
  • Kohlrabi covers your daily need of Vitamin C 61% more than Onion.

These are the specific foods used in this comparison Onions, raw and Kohlrabi, raw.

Infographic

Onion vs Kohlrabi 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.
Onion
2
:
Contains less Sodium -80%
Contains more Zinc +466.7%
Contains more Iron +90.5%
Contains more Magnesium +90%
Contains more Phosphorus +58.6%
Contains more Potassium +139.7%
Contains more Copper +230.8%
Contains more Selenium +40%
Equal in Calcium - 24
Equal in Manganese - 0.139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -80%
Contains more Zinc +466.7%
Contains more Iron +90.5%
Contains more Magnesium +90%
Contains more Phosphorus +58.6%
Contains more Potassium +139.7%
Contains more Copper +230.8%
Contains more Selenium +40%
Equal in Calcium - 24
Equal in Manganese - 0.139

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.
Onion
3
:
Contains more Vitamin B2 +35%
Contains more Folate +18.8%
Contains more Vitamin K +300%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin C +737.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Equal in Vitamin B1 - 0.05
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% 25% 12% 7% 3% 8% 28% 15% 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 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B2 +35%
Contains more Folate +18.8%
Contains more Vitamin K +300%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin C +737.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
1
:
Contains more Carbs +50.6%
Contains more Protein +54.5%
Contains more Other +185.7%
Equal in Fats - 0.1
Equal in Water - 91
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Carbs +50.6%
Contains more Protein +54.5%
Contains more Other +185.7%
Equal in Fats - 0.1
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
1
:
Contains more Monounsaturated Fat +85.7%
Contains less Saturated Fat -69%
Contains more Polyunsaturated fat +182.4%
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +85.7%
Contains less Saturated Fat -69%
Contains more Polyunsaturated fat +182.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Kohlrabi Opinion
Net carbs 7.64g 2.6g Onion
Protein 1.1g 1.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 9.34g 6.2g Onion
Calories 40kcal 27kcal Onion
Fructose 1.29g Onion
Sugar 4.24g 2.6g Kohlrabi
Fiber 1.7g 3.6g Kohlrabi
Calcium 23mg 24mg Kohlrabi
Iron 0.21mg 0.4mg Kohlrabi
Magnesium 10mg 19mg Kohlrabi
Phosphorus 29mg 46mg Kohlrabi
Potassium 146mg 350mg Kohlrabi
Sodium 4mg 20mg Onion
Zinc 0.17mg 0.03mg Onion
Copper 0.039mg 0.129mg Kohlrabi
Manganese 0.129mg 0.139mg Kohlrabi
Selenium 0.5µg 0.7µg Kohlrabi
Vitamin A 2IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.02mg 0.48mg Kohlrabi
Vitamin C 7.4mg 62mg Kohlrabi
Vitamin B1 0.046mg 0.05mg Kohlrabi
Vitamin B2 0.027mg 0.02mg Onion
Vitamin B3 0.116mg 0.4mg Kohlrabi
Vitamin B5 0.123mg 0.165mg Kohlrabi
Vitamin B6 0.12mg 0.15mg Kohlrabi
Folate 19µg 16µg Onion
Vitamin K 0.4µg 0.1µg Onion
Tryptophan 0.014mg 0.01mg Onion
Threonine 0.021mg 0.049mg Kohlrabi
Isoleucine 0.014mg 0.078mg Kohlrabi
Leucine 0.025mg 0.067mg Kohlrabi
Lysine 0.039mg 0.056mg Kohlrabi
Methionine 0.002mg 0.013mg Kohlrabi
Phenylalanine 0.025mg 0.039mg Kohlrabi
Valine 0.021mg 0.05mg Kohlrabi
Histidine 0.014mg 0.019mg Kohlrabi
Saturated Fat 0.042g 0.013g Kohlrabi
Monounsaturated Fat 0.013g 0.007g Onion
Polyunsaturated fat 0.017g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Kohlrabi
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
8%
Onion
25%
Kohlrabi
Minerals Daily Need Coverage Score
8%
Onion
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 5)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.64g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.