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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 Potassium +17.1%
Contains more Magnesium +26.7%
Contains more Copper +230.8%
Contains less Sodium -33.3%
Equal in Iron - 0.4
Equal in Calcium - 24
Equal in Phosphorus - 46
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Zinc +800%
Contains more Potassium +17.1%
Contains more Magnesium +26.7%
Contains more Copper +230.8%
Contains less Sodium -33.3%
Equal in Iron - 0.4
Equal in Calcium - 24
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 Vitamin K +15400%
Contains more Folate +256.3%
Contains more Vitamin C +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Equal in Vitamin B1 - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Vitamin K +15400%
Contains more Folate +256.3%
Contains more Vitamin C +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Equal in Vitamin B1 - 0.05

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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 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.

All nutrients comparison - raw data values

Nutrient Cauliflower Kohlrabi Opinion
Calories 25 27 Kohlrabi
Protein 1.92 1.7 Cauliflower
Fats 0.28 0.1 Cauliflower
Vitamin C 48.2 62 Kohlrabi
Net carbs 2.9700000286102295 2.5999999046325684 Cauliflower
Carbs 4.97 6.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.4 Cauliflower
Calcium 22 24 Kohlrabi
Potassium 299 350 Kohlrabi
Magnesium 15 19 Kohlrabi
Sugar 1.91 2.6 Cauliflower
Fiber 2 3.6 Kohlrabi
Copper 0.039 0.129 Kohlrabi
Zinc 0.27 0.03 Cauliflower
Starch
Phosphorus 44 46 Kohlrabi
Sodium 30 20 Kohlrabi
Vitamin A 0 36 Kohlrabi
Vitamin E 0.08 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.06 0.02 Cauliflower
Vitamin B3 0.507 0.4 Cauliflower
Vitamin B5 0.667 0.165 Cauliflower
Vitamin B6 0.184 0.15 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 0.1 Cauliflower
Folate 57 16 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.013 Kohlrabi
Monounsaturated Fat 0.034 0.007 Cauliflower
Polyunsaturated fat 0.031 0.048 Kohlrabi
Tryptophan 0.02 0.01 Cauliflower
Threonine 0.076 0.049 Cauliflower
Isoleucine 0.071 0.078 Kohlrabi
Leucine 0.106 0.067 Cauliflower
Lysine 0.217 0.056 Cauliflower
Methionine 0.02 0.013 Cauliflower
Phenylalanine 0.065 0.039 Cauliflower
Valine 0.125 0.05 Cauliflower
Histidine 0.056 0.019 Cauliflower
Fructose 0.97 Cauliflower

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.