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  6. Carrot vs. Kohlrabi

Carrot vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between Carrot and Kohlrabi

  • Carrot has more Vitamin A RAE, and Vitamin K, however, Kohlrabi is higher in Vitamin C, and Copper.
  • Carrot covers your daily Vitamin A RAE needs 93% more than Kohlrabi.
  • Kohlrabi contains 132 times less Vitamin K than Carrot. Carrot contains 13.2µg of Vitamin K, while Kohlrabi contains 0.1µg.
  • Kohlrabi has less Sugar.

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

Infographic

Carrot 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.
Carrot
Carrot
3
:
7
Kohlrabi
Kohlrabi
Contains more Calcium +37.5%
Contains more Zinc +700%
Contains more Iron +33.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +31.4%
Contains less Sodium -71%
Contains more Copper +186.7%
Contains more Selenium +600%
Equal in Potassium - 350
Equal in Manganese - 0.139
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +37.5%
Contains more Zinc +700%
Contains more Iron +33.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +31.4%
Contains less Sodium -71%
Contains more Copper +186.7%
Contains more Selenium +600%
Equal in Potassium - 350
Equal in Manganese - 0.139

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.
Carrot
Carrot
8
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin A +46305.6%
Contains more Vitamin E +37.5%
Contains more Vitamin B1 +32%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +65.5%
Contains more Folate +18.8%
Contains more Vitamin K +13100%
Contains more Vitamin C +950.8%
Equal in Vitamin B6 - 0.15
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +46305.6%
Contains more Vitamin E +37.5%
Contains more Vitamin B1 +32%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +65.5%
Contains more Folate +18.8%
Contains more Vitamin K +13100%
Contains more Vitamin C +950.8%
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +140%
Contains more Carbs +54.5%
Contains more Protein +82.8%
Equal in Water - 91
Equal in Other - 1
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 Fats +140%
Contains more Carbs +54.5%
Contains more Protein +82.8%
Equal in Water - 91
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +143.8%
Contains less Saturated Fat -64.9%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +143.8%
Contains less Saturated Fat -64.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Kohlrabi Opinion
Net carbs 6.78g 2.6g Carrot
Protein 0.93g 1.7g Kohlrabi
Fats 0.24g 0.1g Carrot
Carbs 9.58g 6.2g Carrot
Calories 41kcal 27kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 2.6g Kohlrabi
Fiber 2.8g 3.6g Kohlrabi
Calcium 33mg 24mg Carrot
Iron 0.3mg 0.4mg Kohlrabi
Magnesium 12mg 19mg Kohlrabi
Phosphorus 35mg 46mg Kohlrabi
Potassium 320mg 350mg Kohlrabi
Sodium 69mg 20mg Kohlrabi
Zinc 0.24mg 0.03mg Carrot
Copper 0.045mg 0.129mg Kohlrabi
Manganese 0.143mg 0.139mg Carrot
Selenium 0.1µg 0.7µg Kohlrabi
Vitamin A 16706IU 36IU Carrot
Vitamin A RAE 835µg 2µg Carrot
Vitamin E 0.66mg 0.48mg Carrot
Vitamin C 5.9mg 62mg Kohlrabi
Vitamin B1 0.066mg 0.05mg Carrot
Vitamin B2 0.058mg 0.02mg Carrot
Vitamin B3 0.983mg 0.4mg Carrot
Vitamin B5 0.273mg 0.165mg Carrot
Vitamin B6 0.138mg 0.15mg Kohlrabi
Folate 19µg 16µg Carrot
Vitamin K 13.2µg 0.1µg Carrot
Tryptophan 0.012mg 0.01mg Carrot
Threonine 0.191mg 0.049mg Carrot
Isoleucine 0.077mg 0.078mg Kohlrabi
Leucine 0.102mg 0.067mg Carrot
Lysine 0.101mg 0.056mg Carrot
Methionine 0.02mg 0.013mg Carrot
Phenylalanine 0.061mg 0.039mg Carrot
Valine 0.069mg 0.05mg Carrot
Histidine 0.04mg 0.019mg Carrot
Saturated Fat 0.037g 0.013g Kohlrabi
Monounsaturated Fat 0.014g 0.007g Carrot
Polyunsaturated fat 0.117g 0.048g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
25%
Kohlrabi
Minerals Daily Need Coverage Score
12%
Carrot
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.14g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 19)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.2)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
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.

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.