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  6. Chinese cabbage vs. Kohlrabi

Chinese cabbage vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and kohlrabi?

  • Chinese cabbage is higher in vitamin A, vitamin K, folate, and calcium, yet kohlrabi is higher in vitamin C, copper, and fiber.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Chinese cabbage has 455 times more vitamin K than kohlrabi. While Chinese cabbage has 45.5µg of vitamin K, kohlrabi has only 0.1µg.
  • The glycemic index of kohlrabi is lower.

We used Cabbage, chinese (pak-choi), raw and Kohlrabi, raw types in this article.

Infographic

Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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 CalciumCalcium +337.5%
Contains more IronIron +100%
Contains more ZincZinc +533.3%
Contains more ManganeseManganese +14.4%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +514.3%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~19mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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 AVitamin A +11050%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +312.5%
Contains more Vitamin CVitamin C +37.8%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more CholineCholine +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Kohlrabi DV% diff.
Vitamin K 45.5µg 0.1µg 38%
Vitamin A 223µg 2µg 25%
Vitamin C 45mg 62mg 19%
Folate 66µg 16µg 13%
Copper 0.021mg 0.129mg 12%
Fiber 1g 3.6g 10%
Calcium 105mg 24mg 8%
Iron 0.8mg 0.4mg 5%
Vitamin B2 0.07mg 0.02mg 4%
Potassium 252mg 350mg 3%
Vitamin E 0.09mg 0.48mg 3%
Vitamin B6 0.194mg 0.15mg 3%
Vitamin B5 0.088mg 0.165mg 2%
Sodium 65mg 20mg 2%
Vitamin B3 0.5mg 0.4mg 1%
Choline 6.4mg 12.3mg 1%
Calories 13kcal 27kcal 1%
Vitamin B1 0.04mg 0.05mg 1%
Manganese 0.159mg 0.139mg 1%
Phosphorus 37mg 46mg 1%
Zinc 0.19mg 0.03mg 1%
Carbs 2.18g 6.2g 1%
Protein 1.5g 1.7g 0%
Fats 0.2g 0.1g 0%
Net carbs 1.18g 2.6g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g 2.6g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.013g 0%
Monounsaturated fat 0.015g 0.007g 0%
Polyunsaturated fat 0.096g 0.048g 0%
Tryptophan 0.015mg 0.01mg 0%
Threonine 0.049mg 0.049mg 0%
Isoleucine 0.085mg 0.078mg 0%
Leucine 0.088mg 0.067mg 0%
Lysine 0.089mg 0.056mg 0%
Methionine 0.009mg 0.013mg 0%
Phenylalanine 0.044mg 0.039mg 0%
Valine 0.066mg 0.05mg 0%
Histidine 0.026mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 +100%
Contains more ProteinProtein +13.3%
Contains more CarbsCarbs +184.4%
Contains more OtherOther +25%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 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 +114.3%
Contains more Poly. FatPolyunsaturated fat +100%
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.