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Chicory vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between chicory and kohlrabi

  • Chicory has more folate; however, kohlrabi is richer in vitamin C, copper, and vitamin B6.
  • Kohlrabi's daily need coverage for vitamin C is 66% more.
  • Chicory contains 2 times more folate than kohlrabi. Chicory contains 37µg of folate, while kohlrabi contains 16µg.
  • Kohlrabi has a higher glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of chicory is 0.

The food varieties used in the comparison are Chicory, witloof, raw and Kohlrabi, raw.

Infographic

Chicory 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
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 ZincZinc +433.3%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +66.7%
Contains more CopperCopper +152.9%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +39%
Contains more SeleniumSelenium +250%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +24%
Contains more Vitamin B2Vitamin B2 +35%
Contains more FolateFolate +131.3%
Contains more Vitamin CVitamin C +2114.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +88.9%
Contains more CarbsCarbs +55%
Contains more OtherOther +108.3%
~equal in Fats ~0.1g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +250%
~equal in Polyunsaturated fat ~0.048g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Kohlrabi DV% diff.
Vitamin C 2.8mg 62mg 66%
Copper 0.051mg 0.129mg 9%
Vitamin B6 0.042mg 0.15mg 8%
Folate 37µg 16µg 5%
Potassium 211mg 350mg 4%
Phosphorus 26mg 46mg 3%
Vitamin E 0.48mg 3%
Fiber 3.1g 3.6g 2%
Protein 0.9g 1.7g 2%
Manganese 0.1mg 0.139mg 2%
Iron 0.24mg 0.4mg 2%
Vitamin B3 0.16mg 0.4mg 2%
Magnesium 10mg 19mg 2%
Choline 12.3mg 2%
Vitamin B2 0.027mg 0.02mg 1%
Selenium 0.2µg 0.7µg 1%
Calories 17kcal 27kcal 1%
Vitamin B1 0.062mg 0.05mg 1%
Sodium 2mg 20mg 1%
Zinc 0.16mg 0.03mg 1%
Calcium 19mg 24mg 1%
Carbs 4g 6.2g 1%
Fats 0.1g 0.1g 0%
Net carbs 0.9g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 1µg 2µg 0%
Vitamin B5 0.145mg 0.165mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0.013g 0%
Monounsaturated fat 0.002g 0.007g 0%
Polyunsaturated fat 0.044g 0.048g 0%
Tryptophan 0.016mg 0.01mg 0%
Threonine 0.025mg 0.049mg 0%
Isoleucine 0.054mg 0.078mg 0%
Leucine 0.039mg 0.067mg 0%
Lysine 0.035mg 0.056mg 0%
Methionine 0.005mg 0.013mg 0%
Phenylalanine 0.022mg 0.039mg 0%
Valine 0.041mg 0.05mg 0%
Histidine 0.015mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory Kohlrabi
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
6%
Chicory
23%
Kohlrabi
Minerals Daily Need Coverage Score
9%
Chicory
15%
Kohlrabi

Comparison summary

Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.011g)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 20)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.