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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 Copper +72%
Contains more Phosphorus +15%
Contains less Sodium -74.4%
Equal in Potassium - 350
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +100%
Contains more Magnesium +21.1%
Contains more Zinc +1066.7%
Contains more Calcium +50%
Contains more Copper +72%
Contains more Phosphorus +15%
Contains less Sodium -74.4%
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 Vitamin K +100%
Contains more Folate +581.3%
Contains more Vitamin C +1165.3%
Contains more Vitamin E +1100%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin B2 +100%
Contains more Vitamin K +100%
Contains more Folate +581.3%
Contains more Vitamin C +1165.3%
Contains more Vitamin E +1100%
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 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 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

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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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.

All nutrients comparison - raw data values

Nutrient Beetroot Kohlrabi Opinion
Calories 43 27 Beetroot
Protein 1.61 1.7 Kohlrabi
Fats 0.17 0.1 Beetroot
Vitamin C 4.9 62 Kohlrabi
Net carbs 6.760000228881836 2.5999999046325684 Beetroot
Carbs 9.56 6.2 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.4 Beetroot
Calcium 16 24 Kohlrabi
Potassium 325 350 Kohlrabi
Magnesium 23 19 Beetroot
Sugar 6.76 2.6 Kohlrabi
Fiber 2.8 3.6 Kohlrabi
Copper 0.075 0.129 Kohlrabi
Zinc 0.35 0.03 Beetroot
Starch
Phosphorus 40 46 Kohlrabi
Sodium 78 20 Kohlrabi
Vitamin A 33 36 Kohlrabi
Vitamin E 0.04 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.031 0.05 Kohlrabi
Vitamin B2 0.04 0.02 Beetroot
Vitamin B3 0.334 0.4 Kohlrabi
Vitamin B5 0.155 0.165 Kohlrabi
Vitamin B6 0.067 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.2 0.1 Beetroot
Folate 109 16 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.013 Kohlrabi
Monounsaturated Fat 0.032 0.007 Beetroot
Polyunsaturated fat 0.06 0.048 Beetroot
Tryptophan 0.019 0.01 Beetroot
Threonine 0.047 0.049 Kohlrabi
Isoleucine 0.048 0.078 Kohlrabi
Leucine 0.068 0.067 Beetroot
Lysine 0.058 0.056 Beetroot
Methionine 0.018 0.013 Beetroot
Phenylalanine 0.046 0.039 Beetroot
Valine 0.056 0.05 Beetroot
Histidine 0.021 0.019 Beetroot
Fructose

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.