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  6. Carrot vs. Kohlrabi

Carrot vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on the differences between carrots and kohlrabi

  • Carrots have more vitamin A and vitamin K; however, kohlrabi is higher in vitamin C and copper.
  • Carrots cover your daily vitamin A needs 93% more than kohlrabi.
  • Kohlrabi contains 132 times less vitamin K than carrots. Carrots contain 13.2µg of vitamin K, while kohlrabi contains 0.1µg.
  • Kohlrabi has less sugar.
  • The glycemic index of carrots is higher.

Food varieties used in this article are Carrots, raw and Kohlrabi, raw.

Infographic

Carrot vs Kohlrabi infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 +37.5%
Contains more ZincZinc +700%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +33.3%
Contains more CopperCopper +186.7%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -71%
Contains more SeleniumSelenium +600%
~equal in Potassium ~350mg
~equal in Manganese ~0.139mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Carrot
Carrot
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin AVitamin A +41650%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +65.5%
Contains more Vitamin KVitamin K +13100%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +950.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Kohlrabi DV% diff.
Vitamin A 835µg 2µg 93%
Vitamin C 5.9mg 62mg 62%
Vitamin K 13.2µg 0.1µg 11%
Copper 0.045mg 0.129mg 9%
Vitamin B3 0.983mg 0.4mg 4%
Fiber 2.8g 3.6g 3%
Vitamin B2 0.058mg 0.02mg 3%
Protein 0.93g 1.7g 2%
Magnesium 12mg 19mg 2%
Zinc 0.24mg 0.03mg 2%
Phosphorus 35mg 46mg 2%
Sodium 69mg 20mg 2%
Vitamin B5 0.273mg 0.165mg 2%
Calories 41kcal 27kcal 1%
Carbs 9.58g 6.2g 1%
Calcium 33mg 24mg 1%
Potassium 320mg 350mg 1%
Iron 0.3mg 0.4mg 1%
Starch 1.43g 1%
Vitamin E 0.66mg 0.48mg 1%
Selenium 0.1µg 0.7µg 1%
Vitamin B1 0.066mg 0.05mg 1%
Vitamin B6 0.138mg 0.15mg 1%
Folate 19µg 16µg 1%
Choline 8.8mg 12.3mg 1%
Fructose 0.55g 1%
Protein per 100 calories 2.3g 6.3g N/A
Calories per 10 g protein 441kcal 159kcal N/A
Weight per 100 calories 244g 370g N/A
Fats 0.24g 0.1g 0%
Net carbs 6.78g 2.6g N/A
Sugar 4.74g 2.6g N/A
Manganese 0.143mg 0.139mg 0%
Saturated fat 0.037g 0.013g 0%
Monounsaturated fat 0.014g 0.007g 0%
Polyunsaturated fat 0.117g 0.048g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.191mg 0.049mg 0%
Isoleucine 0.077mg 0.078mg 0%
Leucine 0.102mg 0.067mg 0%
Lysine 0.101mg 0.056mg 0%
Methionine 0.02mg 0.013mg 0%
Phenylalanine 0.061mg 0.039mg 0%
Valine 0.069mg 0.05mg 0%
Histidine 0.04mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +140%
Contains more CarbsCarbs +54.5%
Contains more ProteinProtein +82.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 +100%
Contains more Poly. FatPolyunsaturated fat +143.8%
Contains less Sat. FatSaturated fat -64.9%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.