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  6. Apple vs. Kohlrabi

Apple vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Apple and Kohlrabi

  • Apple contains less Vitamin C, Copper, Vitamin B6, Potassium, and Phosphorus than Kohlrabi.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Kohlrabi has 4 times less Sugar than Apple. Apple has 10.39g of Sugar, while Kohlrabi has 2.6g.

Food types used in this article are Apples, raw, with skin and Kohlrabi, raw.

Infographic

Apple 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.
Apple
Apple
2
:
8
Kohlrabi
Kohlrabi
Contains less Sodium -95%
Contains more Zinc +33.3%
Contains more Calcium +300%
Contains more Iron +233.3%
Contains more Magnesium +280%
Contains more Phosphorus +318.2%
Contains more Potassium +227.1%
Contains more Copper +377.8%
Contains more Manganese +297.1%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -95%
Contains more Zinc +33.3%
Contains more Calcium +300%
Contains more Iron +233.3%
Contains more Magnesium +280%
Contains more Phosphorus +318.2%
Contains more Potassium +227.1%
Contains more Copper +377.8%
Contains more Manganese +297.1%
Contains more Selenium +∞%

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.
Apple
Apple
3
:
7
Kohlrabi
Kohlrabi
Contains more Vitamin A +50%
Contains more Vitamin B2 +30%
Contains more Vitamin K +2100%
Contains more Vitamin E +166.7%
Contains more Vitamin C +1247.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +265.9%
Contains more Folate +433.3%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 A +50%
Contains more Vitamin B2 +30%
Contains more Vitamin K +2100%
Contains more Vitamin E +166.7%
Contains more Vitamin C +1247.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +265.9%
Contains more Folate +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +70%
Contains more Carbs +122.7%
Contains more Protein +553.8%
Contains more Other +400%
Equal in Water - 91
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +70%
Contains more Carbs +122.7%
Contains more Protein +553.8%
Contains more Other +400%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
:
1
Kohlrabi
Kohlrabi
Contains less Saturated Fat -53.6%
Equal in Monounsaturated Fat - 0.007
Equal in Polyunsaturated fat - 0.048
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -53.6%
Equal in Monounsaturated Fat - 0.007
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.
Apple Kohlrabi
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Kohlrabi Opinion
Net carbs 11.41g 2.6g Apple
Protein 0.26g 1.7g Kohlrabi
Fats 0.17g 0.1g Apple
Carbs 13.81g 6.2g Apple
Calories 52kcal 27kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 2.6g Kohlrabi
Fiber 2.4g 3.6g Kohlrabi
Calcium 6mg 24mg Kohlrabi
Iron 0.12mg 0.4mg Kohlrabi
Magnesium 5mg 19mg Kohlrabi
Phosphorus 11mg 46mg Kohlrabi
Potassium 107mg 350mg Kohlrabi
Sodium 1mg 20mg Apple
Zinc 0.04mg 0.03mg Apple
Copper 0.027mg 0.129mg Kohlrabi
Manganese 0.035mg 0.139mg Kohlrabi
Selenium 0µg 0.7µg Kohlrabi
Vitamin A 54IU 36IU Apple
Vitamin A RAE 3µg 2µg Apple
Vitamin E 0.18mg 0.48mg Kohlrabi
Vitamin C 4.6mg 62mg Kohlrabi
Vitamin B1 0.017mg 0.05mg Kohlrabi
Vitamin B2 0.026mg 0.02mg Apple
Vitamin B3 0.091mg 0.4mg Kohlrabi
Vitamin B5 0.061mg 0.165mg Kohlrabi
Vitamin B6 0.041mg 0.15mg Kohlrabi
Folate 3µg 16µg Kohlrabi
Vitamin K 2.2µg 0.1µg Apple
Tryptophan 0.001mg 0.01mg Kohlrabi
Threonine 0.006mg 0.049mg Kohlrabi
Isoleucine 0.006mg 0.078mg Kohlrabi
Leucine 0.013mg 0.067mg Kohlrabi
Lysine 0.012mg 0.056mg Kohlrabi
Methionine 0.001mg 0.013mg Kohlrabi
Phenylalanine 0.006mg 0.039mg Kohlrabi
Valine 0.012mg 0.05mg Kohlrabi
Histidine 0.005mg 0.019mg Kohlrabi
Saturated Fat 0.028g 0.013g Kohlrabi
Monounsaturated Fat 0.007g 0.007g
Polyunsaturated fat 0.051g 0.048g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
5%
Apple
25%
Kohlrabi
Minerals Daily Need Coverage Score
4%
Apple
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 7.79g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 16)
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 Sodium?
Apple
Apple contains less Sodium (difference - 19mg)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.1)
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.