Arugula vs. Kohlrabi — In-Depth Nutrition Comparison
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Significant differences between arugula and kohlrabi
- Arugula has more vitamin K, vitamin A, folate, calcium, iron, manganese, and magnesium; however, kohlrabi is richer in vitamin C, fiber, and vitamin B6.
- Arugula covers your daily vitamin K needs 90% more than kohlrabi.
- Kohlrabi has 66 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while kohlrabi has 36IU.
- Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of kohlrabi is 20.
Specific food types used in this comparison are Arugula, raw and Kohlrabi, raw.
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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 MagnesiumMagnesium | +147.4% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +265% |
| Contains more ZincZinc | +1466.7% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains more ManganeseManganese | +130.9% |
| Contains more CopperCopper | +69.7% |
| Contains less SodiumSodium | -25.9% |
| Contains more SeleniumSelenium | +133.3% |
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 AVitamin A | +5850% |
| Contains more Vitamin B2Vitamin B2 | +330% |
| Contains more Vitamin B5Vitamin B5 | +164.8% |
| Contains more Vitamin KVitamin K | +108500% |
| Contains more FolateFolate | +506.3% |
| Contains more CholineCholine | +24.4% |
| Contains more Vitamin CVitamin C | +313.3% |
| Contains more Vitamin EVitamin E | +11.6% |
| Contains more Vitamin B1Vitamin B1 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +31.1% |
| Contains more Vitamin B6Vitamin B6 | +105.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +51.8% |
| Contains more FatsFats | +560% |
| Contains more OtherOther | +40% |
| Contains more CarbsCarbs | +69.9% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +600% |
| Contains more Poly. FatPolyunsaturated fat | +564.6% |
| Contains less Sat. FatSaturated fat | -84.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 0.1µg | 90% |
| Vitamin C | 15mg | 62mg | 52% |
| Folate | 97µg | 16µg | 20% |
| Calcium | 160mg | 24mg | 14% |
| Vitamin A | 119µg | 2µg | 13% |
| Iron | 1.46mg | 0.4mg | 13% |
| Manganese | 0.321mg | 0.139mg | 8% |
| Fiber | 1.6g | 3.6g | 8% |
| Magnesium | 47mg | 19mg | 7% |
| Copper | 0.076mg | 0.129mg | 6% |
| Vitamin B6 | 0.073mg | 0.15mg | 6% |
| Vitamin B2 | 0.086mg | 0.02mg | 5% |
| Vitamin B5 | 0.437mg | 0.165mg | 5% |
| Zinc | 0.47mg | 0.03mg | 4% |
| Polyunsaturated fat | 0.319g | 0.048g | 2% |
| Protein | 2.58g | 1.7g | 2% |
| Phosphorus | 52mg | 46mg | 1% |
| Choline | 15.3mg | 12.3mg | 1% |
| Potassium | 369mg | 350mg | 1% |
| Carbs | 3.65g | 6.2g | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Fats | 0.66g | 0.1g | 1% |
| Vitamin B3 | 0.305mg | 0.4mg | 1% |
| Vitamin B1 | 0.044mg | 0.05mg | 1% |
| Calories | 25kcal | 27kcal | 0% |
| Net carbs | 2.05g | 2.6g | N/A |
| Sugar | 2.05g | 2.6g | N/A |
| Sodium | 27mg | 20mg | 0% |
| Vitamin E | 0.43mg | 0.48mg | 0% |
| Saturated fat | 0.086g | 0.013g | 0% |
| Monounsaturated fat | 0.049g | 0.007g | 0% |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.078mg | 0% | |
| Leucine | 0.067mg | 0% | |
| Lysine | 0.056mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.039mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
23%
Minerals Daily Need Coverage Score
28%
15%
Comparison summary
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.073g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 0.55g)
Which food is cheaper?
Arugula is cheaper (difference - $0.2)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.