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Beetroot vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between Beetroot and Kohlrabi

  • Beetroot is higher in Folate, and Manganese, however, Kohlrabi is richer in Vitamin C, Vitamin B6, and Copper.
  • Kohlrabi's daily need coverage for Vitamin C is 63% higher.
  • Beetroot has 7 times more Folate than Kohlrabi. While Beetroot has 109µg of Folate, Kohlrabi has only 16µg.
  • Kohlrabi has less Sugar.

The food types used in this comparison are Beets, raw and Kohlrabi, raw.

Infographic

Beetroot vs Kohlrabi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +100%
Contains more ZincZinc +1066.7%
Contains more ManganeseManganese +136.7%
Contains more CalciumCalcium +50%
Contains more CopperCopper +72%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -74.4%
~equal in Potassium ~350mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 2.2% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +581.3%
Contains more Vitamin CVitamin C +1165.3%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B6Vitamin B6 +123.9%
Contains more CholineCholine +105%
~equal in Vitamin A ~36IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +70%
Contains more CarbsCarbs +54.2%
~equal in Protein ~1.7g
~equal in Water ~91g
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
19% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated Fat +357.1%
Contains more Poly. FatPolyunsaturated fat +25%
Contains less Sat. FatSaturated 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.
Beetroot Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beetroot Kohlrabi Opinion
Calories 43kcal 27kcal Beetroot
Protein 1.61g 1.7g Kohlrabi
Fats 0.17g 0.1g Beetroot
Vitamin C 4.9mg 62mg Kohlrabi
Net carbs 6.76g 2.6g Beetroot
Carbs 9.56g 6.2g Beetroot
Magnesium 23mg 19mg Beetroot
Calcium 16mg 24mg Kohlrabi
Potassium 325mg 350mg Kohlrabi
Iron 0.8mg 0.4mg Beetroot
Sugar 6.76g 2.6g Kohlrabi
Fiber 2.8g 3.6g Kohlrabi
Copper 0.075mg 0.129mg Kohlrabi
Zinc 0.35mg 0.03mg Beetroot
Phosphorus 40mg 46mg Kohlrabi
Sodium 78mg 20mg Kohlrabi
Vitamin A 33IU 36IU Kohlrabi
Vitamin A 2µg 2µg
Vitamin E 0.04mg 0.48mg Kohlrabi
Manganese 0.329mg 0.139mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin B1 0.031mg 0.05mg Kohlrabi
Vitamin B2 0.04mg 0.02mg Beetroot
Vitamin B3 0.334mg 0.4mg Kohlrabi
Vitamin B5 0.155mg 0.165mg Kohlrabi
Vitamin B6 0.067mg 0.15mg Kohlrabi
Vitamin K 0.2µg 0.1µg Beetroot
Folate 109µg 16µg Beetroot
Choline 6mg 12.3mg Kohlrabi
Saturated Fat 0.027g 0.013g Kohlrabi
Monounsaturated Fat 0.032g 0.007g Beetroot
Polyunsaturated fat 0.06g 0.048g Beetroot
Tryptophan 0.019mg 0.01mg Beetroot
Threonine 0.047mg 0.049mg Kohlrabi
Isoleucine 0.048mg 0.078mg Kohlrabi
Leucine 0.068mg 0.067mg Beetroot
Lysine 0.058mg 0.056mg Beetroot
Methionine 0.018mg 0.013mg Beetroot
Phenylalanine 0.046mg 0.039mg Beetroot
Valine 0.056mg 0.05mg Beetroot
Histidine 0.021mg 0.019mg Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Beetroot
24%
Kohlrabi
Minerals Daily Need Coverage Score
19%
Beetroot
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 4.16g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 58mg)
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 - 44)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.1)
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.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.