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  6. Beetroot vs. Kohlrabi

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.
  • Kohlrabi has a lower glycemic index (20) than beetroot (64).

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% 0.67% 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% 0.67% 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 ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Kohlrabi DV% diff.
Vitamin C 4.9mg 62mg 63%
Folate 109µg 16µg 23%
Manganese 0.329mg 0.139mg 8%
Vitamin B6 0.067mg 0.15mg 6%
Copper 0.075mg 0.129mg 6%
Iron 0.8mg 0.4mg 5%
Zinc 0.35mg 0.03mg 3%
Vitamin E 0.04mg 0.48mg 3%
Sodium 78mg 20mg 3%
Fiber 2.8g 3.6g 3%
Vitamin B1 0.031mg 0.05mg 2%
Vitamin B2 0.04mg 0.02mg 2%
Choline 6mg 12.3mg 1%
Calories 43kcal 27kcal 1%
Phosphorus 40mg 46mg 1%
Carbs 9.56g 6.2g 1%
Potassium 325mg 350mg 1%
Calcium 16mg 24mg 1%
Magnesium 23mg 19mg 1%
Protein 1.61g 1.7g 0%
Fats 0.17g 0.1g 0%
Net carbs 6.76g 2.6g N/A
Sugar 6.76g 2.6g N/A
Vitamin A 2µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.334mg 0.4mg 0%
Vitamin B5 0.155mg 0.165mg 0%
Vitamin K 0.2µg 0.1µg 0%
Saturated fat 0.027g 0.013g 0%
Monounsaturated fat 0.032g 0.007g 0%
Polyunsaturated fat 0.06g 0.048g 0%
Tryptophan 0.019mg 0.01mg 0%
Threonine 0.047mg 0.049mg 0%
Isoleucine 0.048mg 0.078mg 0%
Leucine 0.068mg 0.067mg 0%
Lysine 0.058mg 0.056mg 0%
Methionine 0.018mg 0.013mg 0%
Phenylalanine 0.046mg 0.039mg 0%
Valine 0.056mg 0.05mg 0%
Histidine 0.021mg 0.019mg 0%

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%

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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.