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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +100%
Contains more Magnesium +21.1%
Contains more Zinc +1066.7%
Contains more Calcium +50%
Contains more Phosphorus +15%
Contains less Sodium -74.4%
Contains more Copper +72%
Equal in Potassium - 350
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Iron +100%
Contains more Magnesium +21.1%
Contains more Zinc +1066.7%
Contains more Calcium +50%
Contains more Phosphorus +15%
Contains less Sodium -74.4%
Contains more Copper +72%
Equal in Potassium - 350

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +100%
Contains more Folate +581.3%
Contains more Vitamin K +100%
Contains more Vitamin E +1100%
Contains more Vitamin C +1165.3%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +123.9%
Equal in Vitamin A - 36
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 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 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 B2 +100%
Contains more Folate +581.3%
Contains more Vitamin K +100%
Contains more Vitamin E +1100%
Contains more Vitamin C +1165.3%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +123.9%
Equal in Vitamin A - 36
Equal in Vitamin B5 - 0.165

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 6.76g 2.6g Beetroot
Protein 1.61g 1.7g Kohlrabi
Fats 0.17g 0.1g Beetroot
Carbs 9.56g 6.2g Beetroot
Calories 43kcal 27kcal Beetroot
Starch g g
Fructose g g
Sugar 6.76g 2.6g Kohlrabi
Fiber 2.8g 3.6g Kohlrabi
Calcium 16mg 24mg Kohlrabi
Iron 0.8mg 0.4mg Beetroot
Magnesium 23mg 19mg Beetroot
Phosphorus 40mg 46mg Kohlrabi
Potassium 325mg 350mg Kohlrabi
Sodium 78mg 20mg Kohlrabi
Zinc 0.35mg 0.03mg Beetroot
Copper 0.075mg 0.129mg Kohlrabi
Vitamin A 33IU 36IU Kohlrabi
Vitamin E 0.04mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 62mg Kohlrabi
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
Folate 109µg 16µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0.1µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.013g Kohlrabi
Monounsaturated Fat 0.032g 0.007g Beetroot
Polyunsaturated fat 0.06g 0.048g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
25
Kohlrabi
Mineral Summary Score
18
Beetroot
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
10%
Kohlrabi
Carbohydrates
10%
Beetroot
6%
Kohlrabi
Fats
1%
Beetroot
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.