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  6. Parsnip vs. Kohlrabi

Parsnip vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Parsnip and Kohlrabi different?

  • Parsnip is higher in Vitamin K, Manganese, Folate, Vitamin B5, Vitamin E , Fiber, and Zinc, however, Kohlrabi is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Kohlrabi is 50% higher.
  • Parsnip contains 225 times more Vitamin K than Kohlrabi. While Parsnip contains 22.5µg of Vitamin K, Kohlrabi contains only 0.1µg.

Parsnips, raw and Kohlrabi, raw are the varieties used in this article.

Infographic

Parsnip 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.
Parsnip
Parsnip
9
:
1
Kohlrabi
Kohlrabi
Contains more Calcium +50%
Contains more Iron +47.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Zinc +1866.7%
Contains more Manganese +302.9%
Contains more Selenium +157.1%
Equal in Potassium - 350
Equal in Copper - 0.129
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +50%
Contains more Iron +47.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Zinc +1866.7%
Contains more Manganese +302.9%
Contains more Selenium +157.1%
Equal in Potassium - 350
Equal in Copper - 0.129

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.
Parsnip
Parsnip
7
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Folate +318.8%
Contains more Vitamin K +22400%
Contains more Vitamin A +∞%
Contains more Vitamin C +264.7%
Contains more Vitamin B6 +66.7%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
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%
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Folate +318.8%
Contains more Vitamin K +22400%
Contains more Vitamin A +∞%
Contains more Vitamin C +264.7%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +200%
Contains more Carbs +190.2%
Contains more Protein +41.7%
Contains more Water +14.4%
Equal in Other - 1
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +200%
Contains more Carbs +190.2%
Contains more Protein +41.7%
Contains more Water +14.4%
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
1
:
2
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +1500%
Contains less Saturated Fat -74%
Equal in Polyunsaturated fat - 0.048
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +1500%
Contains less Saturated Fat -74%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Kohlrabi Opinion
Net carbs 13.09g 2.6g Parsnip
Protein 1.2g 1.7g Kohlrabi
Fats 0.3g 0.1g Parsnip
Carbs 17.99g 6.2g Parsnip
Calories 75kcal 27kcal Parsnip
Sugar 4.8g 2.6g Kohlrabi
Fiber 4.9g 3.6g Parsnip
Calcium 36mg 24mg Parsnip
Iron 0.59mg 0.4mg Parsnip
Magnesium 29mg 19mg Parsnip
Phosphorus 71mg 46mg Parsnip
Potassium 375mg 350mg Parsnip
Sodium 10mg 20mg Parsnip
Zinc 0.59mg 0.03mg Parsnip
Copper 0.12mg 0.129mg Kohlrabi
Manganese 0.56mg 0.139mg Parsnip
Selenium 1.8µg 0.7µg Parsnip
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 1.49mg 0.48mg Parsnip
Vitamin C 17mg 62mg Kohlrabi
Vitamin B1 0.09mg 0.05mg Parsnip
Vitamin B2 0.05mg 0.02mg Parsnip
Vitamin B3 0.7mg 0.4mg Parsnip
Vitamin B5 0.6mg 0.165mg Parsnip
Vitamin B6 0.09mg 0.15mg Kohlrabi
Folate 67µg 16µg Parsnip
Vitamin K 22.5µg 0.1µg Parsnip
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 0.05g 0.013g Kohlrabi
Monounsaturated Fat 0.112g 0.007g Parsnip
Polyunsaturated fat 0.047g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Kohlrabi
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%
Parsnip
25%
Kohlrabi
Minerals Daily Need Coverage Score
26%
Parsnip
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 10mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.6)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 77)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.