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Rutabagas vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between Rutabagas and Kohlrabi?

  • Rutabagas have less Vitamin C, Copper, and Fiber than Kohlrabi.
  • Kohlrabi's daily need coverage for Vitamin C is 41% higher.
  • Rutabagas have 2 times more Sugar than Kohlrabi. Rutabagas have 4.46g of Sugar, while Kohlrabi has 2.6g.

We used Rutabagas, raw and Kohlrabi, raw types in this comparison.

Infographic

Rutabagas 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.
Contains more Calcium +79.2%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Contains more Zinc +700%
Contains more Potassium +14.8%
Contains more Copper +303.1%
Equal in Iron - 0.4
Equal in Magnesium - 19
Equal in Manganese - 0.139
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +79.2%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Contains more Zinc +700%
Contains more Potassium +14.8%
Contains more Copper +303.1%
Equal in Iron - 0.4
Equal in Magnesium - 19
Equal in Manganese - 0.139
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.
:
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin C +148%
Contains more Vitamin B6 +50%
Equal in Vitamin B5 - 0.165
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 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 B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin C +148%
Contains more Vitamin B6 +50%
Equal in Vitamin B5 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +60%
Contains more Carbs +39%
Contains more Protein +57.4%
Contains more Other +40.8%
Equal in Water - 91
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +60%
Contains more Carbs +39%
Contains more Protein +57.4%
Contains more Other +40.8%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +83.3%
Contains less Saturated Fat -51.9%
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +83.3%
Contains less Saturated Fat -51.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Kohlrabi Opinion
Net carbs 6.32g 2.6g Rutabagas
Protein 1.08g 1.7g Kohlrabi
Fats 0.16g 0.1g Rutabagas
Carbs 8.62g 6.2g Rutabagas
Calories 37kcal 27kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 2.6g Kohlrabi
Fiber 2.3g 3.6g Kohlrabi
Calcium 43mg 24mg Rutabagas
Iron 0.44mg 0.4mg Rutabagas
Magnesium 20mg 19mg Rutabagas
Phosphorus 53mg 46mg Rutabagas
Potassium 305mg 350mg Kohlrabi
Sodium 12mg 20mg Rutabagas
Zinc 0.24mg 0.03mg Rutabagas
Copper 0.032mg 0.129mg Kohlrabi
Manganese 0.131mg 0.139mg Kohlrabi
Selenium 0.7µg 0.7µg
Vitamin A 2IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.3mg 0.48mg Kohlrabi
Vitamin C 25mg 62mg Kohlrabi
Vitamin B1 0.09mg 0.05mg Rutabagas
Vitamin B2 0.04mg 0.02mg Rutabagas
Vitamin B3 0.7mg 0.4mg Rutabagas
Vitamin B5 0.16mg 0.165mg Kohlrabi
Vitamin B6 0.1mg 0.15mg Kohlrabi
Folate 21µg 16µg Rutabagas
Vitamin K 0.3µg 0.1µg Rutabagas
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 0.027g 0.013g Kohlrabi
Monounsaturated Fat 0.025g 0.007g Rutabagas
Polyunsaturated fat 0.088g 0.048g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
25%
Kohlrabi
Minerals Daily Need Coverage Score
13%
Rutabagas
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 52)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.9)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.