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Cauliflower vs Kohlrabi - In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Kohlrabi?

  • Cauliflower is richer in Vitamin K, Folate, Vitamin B5, and Choline, yet Kohlrabi is richer in Vitamin C, Copper, and Fiber.
  • Kohlrabi's daily need coverage for Vitamin C is 15% higher.
  • Cauliflower has 155 times more Vitamin K than Kohlrabi. Cauliflower has 15.5µg of Vitamin K, while Kohlrabi has 0.1µg.

We used Cauliflower, raw and Kohlrabi, raw types in this comparison.

Infographic

Cauliflower 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
Contains more Zinc +800%
Contains more Magnesium +26.7%
Contains more Potassium +17.1%
Contains less Sodium -33.3%
Contains more Copper +230.8%
Equal in Calcium - 24
Equal in Iron - 0.4
Equal in Phosphorus - 46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Zinc +800%
Contains more Magnesium +26.7%
Contains more Potassium +17.1%
Contains less Sodium -33.3%
Contains more Copper +230.8%
Equal in Calcium - 24
Equal in Iron - 0.4
Equal in Phosphorus - 46

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
:
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Folate +256.3%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +28.6%
Equal in Vitamin B1 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Folate +256.3%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +28.6%
Equal in Vitamin B1 - 0.05

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Kohlrabi Opinion
Net carbs 2.97g 2.6g Cauliflower
Protein 1.92g 1.7g Cauliflower
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 6.2g Kohlrabi
Calories 25kcal 27kcal Kohlrabi
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 2.6g Cauliflower
Fiber 2g 3.6g Kohlrabi
Calcium 22mg 24mg Kohlrabi
Iron 0.42mg 0.4mg Cauliflower
Magnesium 15mg 19mg Kohlrabi
Phosphorus 44mg 46mg Kohlrabi
Potassium 299mg 350mg Kohlrabi
Sodium 30mg 20mg Kohlrabi
Zinc 0.27mg 0.03mg Cauliflower
Copper 0.039mg 0.129mg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin E 0.08mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 62mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.06mg 0.02mg Cauliflower
Vitamin B3 0.507mg 0.4mg Cauliflower
Vitamin B5 0.667mg 0.165mg Cauliflower
Vitamin B6 0.184mg 0.15mg Cauliflower
Folate 57µg 16µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 0.1µg Cauliflower
Tryptophan 0.02mg 0.01mg Cauliflower
Threonine 0.076mg 0.049mg Cauliflower
Isoleucine 0.071mg 0.078mg Kohlrabi
Leucine 0.106mg 0.067mg Cauliflower
Lysine 0.217mg 0.056mg Cauliflower
Methionine 0.02mg 0.013mg Cauliflower
Phenylalanine 0.065mg 0.039mg Cauliflower
Valine 0.125mg 0.05mg Cauliflower
Histidine 0.056mg 0.019mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.013g Kohlrabi
Monounsaturated Fat 0.034g 0.007g Cauliflower
Polyunsaturated fat 0.031g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
25
Kohlrabi
Mineral Summary Score
13
Cauliflower
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 food.
Protein
12%
Cauliflower
10%
Kohlrabi
Carbohydrates
5%
Cauliflower
6%
Kohlrabi
Fats
1%
Cauliflower
0%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.69g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.