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  6. Brussels sprout vs. Kohlrabi

Brussels sprout vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Brussels sprout and Kohlrabi different?

  • Brussels sprout is higher in Vitamin K, Vitamin C, Iron, Folate, Manganese, Vitamin B1, Vitamin B2, and Vitamin B6, however, Kohlrabi is richer in Copper.
  • Daily need coverage for Vitamin K from Brussels sprout is 147% higher.
  • Brussels sprout contains 14 times more Zinc than Kohlrabi. While Brussels sprout contains 0.42mg of Zinc, Kohlrabi contains only 0.03mg.

Brussels sprouts, raw and Kohlrabi, raw are the varieties used in this article.

Infographic

Brussels sprout vs Kohlrabi infographic
Infographic link

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.
Brussels sprout
Brussels sprout
8
:
2
Kohlrabi
Kohlrabi
Contains more Calcium +75%
Contains more Iron +250%
Contains more Magnesium +21.1%
Contains more Phosphorus +50%
Contains more Potassium +11.1%
Contains more Zinc +1300%
Contains more Manganese +142.4%
Contains more Selenium +128.6%
Contains less Sodium -20%
Contains more Copper +84.3%
Equal in Potassium - 350
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +75%
Contains more Iron +250%
Contains more Magnesium +21.1%
Contains more Phosphorus +50%
Contains more Potassium +11.1%
Contains more Zinc +1300%
Contains more Manganese +142.4%
Contains more Selenium +128.6%
Contains less Sodium -20%
Contains more Copper +84.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
10
:
0
Kohlrabi
Kohlrabi
Contains more Vitamin A +1994.4%
Contains more Vitamin E +83.3%
Contains more Vitamin C +37.1%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +87.3%
Contains more Vitamin B6 +46%
Contains more Folate +281.3%
Contains more Vitamin K +176900%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Kohlrabi
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 A +1994.4%
Contains more Vitamin E +83.3%
Contains more Vitamin C +37.1%
Contains more Vitamin B1 +178%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +87.3%
Contains more Vitamin B6 +46%
Contains more Folate +281.3%
Contains more Vitamin K +176900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +98.8%
Contains more Fats +200%
Contains more Carbs +44.4%
Contains more Other +37%
Equal in Water - 91
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +98.8%
Contains more Fats +200%
Contains more Carbs +44.4%
Contains more Other +37%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +228.6%
Contains more Polyunsaturated fat +318650%
Contains less Saturated Fat -79%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +228.6%
Contains more Polyunsaturated fat +318650%
Contains less Saturated Fat -79%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Kohlrabi Opinion
Net carbs 5.15g 2.6g Brussels sprout
Protein 3.38g 1.7g Brussels sprout
Fats 0.3g 0.1g Brussels sprout
Carbs 8.95g 6.2g Brussels sprout
Calories 43kcal 27kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 2.6g Brussels sprout
Fiber 3.8g 3.6g Brussels sprout
Calcium 42mg 24mg Brussels sprout
Iron 1.4mg 0.4mg Brussels sprout
Magnesium 23mg 19mg Brussels sprout
Phosphorus 69mg 46mg Brussels sprout
Potassium 389mg 350mg Brussels sprout
Sodium 25mg 20mg Kohlrabi
Zinc 0.42mg 0.03mg Brussels sprout
Copper 0.07mg 0.129mg Kohlrabi
Manganese 0.337mg 0.139mg Brussels sprout
Selenium 1.6µg 0.7µg Brussels sprout
Vitamin A 754IU 36IU Brussels sprout
Vitamin A RAE 38µg 2µg Brussels sprout
Vitamin E 0.88mg 0.48mg Brussels sprout
Vitamin C 85mg 62mg Brussels sprout
Vitamin B1 0.139mg 0.05mg Brussels sprout
Vitamin B2 0.09mg 0.02mg Brussels sprout
Vitamin B3 0.745mg 0.4mg Brussels sprout
Vitamin B5 0.309mg 0.165mg Brussels sprout
Vitamin B6 0.219mg 0.15mg Brussels sprout
Folate 61µg 16µg Brussels sprout
Vitamin K 177µg 0.1µg Brussels sprout
Tryptophan 0.037mg 0.01mg Brussels sprout
Threonine 0.12mg 0.049mg Brussels sprout
Isoleucine 0.132mg 0.078mg Brussels sprout
Leucine 0.152mg 0.067mg Brussels sprout
Lysine 0.154mg 0.056mg Brussels sprout
Methionine 0.032mg 0.013mg Brussels sprout
Phenylalanine 0.098mg 0.039mg Brussels sprout
Valine 0.155mg 0.05mg Brussels sprout
Histidine 0.076mg 0.019mg Brussels sprout
Saturated Fat 0.062g 0.013g Kohlrabi
Monounsaturated Fat 0.023g 0.007g Brussels sprout
Polyunsaturated fat 153g 0.048g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
81%
Brussels sprout
25%
Kohlrabi
Minerals Daily Need Coverage Score
24%
Brussels sprout
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 0.4g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.2)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.