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Carrot vs Kohlrabi - In-Depth Nutrition Comparison

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A recap on differences between Carrot and Kohlrabi

  • Carrot has more Vitamin A and Vitamin K, however Kohlrabi is higher in Vitamin C and Copper.
  • Carrot covers your daily Vitamin A 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 Sugars.

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

Infographic

Carrot 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
Carrot
2
:
Contains more Calcium +37.5%
Contains more Zinc +700%
Contains more Iron +33.3%
Contains more Magnesium +58.3%
Contains more Copper +186.7%
Contains more Phosphorus +31.4%
Contains less Sodium -71%
Equal in Potassium - 350
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Calcium +37.5%
Contains more Zinc +700%
Contains more Iron +33.3%
Contains more Magnesium +58.3%
Contains more Copper +186.7%
Contains more Phosphorus +31.4%
Contains less Sodium -71%
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
Carrot
8
:
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 Vitamin K +13100%
Contains more Folate +18.8%
Contains more Vitamin C +950.8%
Equal in Vitamin B6 - 0.15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
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 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 Vitamin K +13100%
Contains more Folate +18.8%
Contains more Vitamin C +950.8%
Equal in Vitamin B6 - 0.15

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
98
Carrot
25
Kohlrabi
Mineral Summary Score
13
Carrot
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 the food
Protein
6%
Carrot
10%
Kohlrabi
Carbohydrates
10%
Carrot
6%
Kohlrabi
Fats
1%
Carrot
0%
Kohlrabi

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Kohlrabi
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carrot 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 contains less Sugars?
Kohlrabi
Kohlrabi contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carrot Kohlrabi Opinion
Calories 41 27 Carrot
Protein 0.93 1.7 Kohlrabi
Fats 0.24 0.1 Carrot
Vitamin C 5.9 62 Kohlrabi
Carbs 9.58 6.2 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.4 Kohlrabi
Calcium 33 24 Carrot
Potassium 320 350 Kohlrabi
Magnesium 12 19 Kohlrabi
Sugars 4.74 2.6 Kohlrabi
Fiber 2.8 3.6 Kohlrabi
Copper 0.045 0.129 Kohlrabi
Zinc 0.24 0.03 Carrot
Starch 1.43 Carrot
Phosphorus 35 46 Kohlrabi
Sodium 69 20 Kohlrabi
Vitamin A 16706 36 Carrot
Vitamin E 0.66 0.48 Carrot
Vitamin D 0 0
Vitamin B1 0.066 0.05 Carrot
Vitamin B2 0.058 0.02 Carrot
Vitamin B3 0.983 0.4 Carrot
Vitamin B5 0.273 0.165 Carrot
Vitamin B6 0.138 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 13.2 0.1 Carrot
Folate 19 16 Carrot
Trans Fat 0 0
Saturated Fat 0.037 0.013 Kohlrabi
Monounsaturated Fat 0.014 0.007 Carrot
Polyunsaturated fat 0.117 0.048 Carrot
Tryptophan 0.012 0.01 Carrot
Threonine 0.191 0.049 Carrot
Isoleucine 0.077 0.078 Kohlrabi
Leucine 0.102 0.067 Carrot
Lysine 0.101 0.056 Carrot
Methionine 0.02 0.013 Carrot
Phenylalanine 0.061 0.039 Carrot
Valine 0.069 0.05 Carrot
Histidine 0.04 0.019 Carrot
Fructose 0.55 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.