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  6. Collard Greens vs. Kohlrabi

Collard Greens vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between Collard Greens and Kohlrabi

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Iron, and Vitamin B2, while Kohlrabi has more Vitamin C, Copper, and Potassium.
  • Collard Greens covers your daily need of Vitamin K 339% more than Kohlrabi.
  • Collard Greens contains 190 times more Vitamin A RAE than Kohlrabi. While Collard Greens contains 380µg of Vitamin A RAE, Kohlrabi contains only 2µg.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Kohlrabi, raw.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
6
:
4
Kohlrabi
Kohlrabi
Contains more Calcium +487.5%
Contains more Iron +182.5%
Contains more Magnesium +10.5%
Contains less Sodium -25%
Contains more Zinc +666.7%
Contains more Manganese +266.9%
Contains more Phosphorus +43.8%
Contains more Potassium +199.1%
Contains more Copper +152.9%
Contains more Selenium +40%
Equal in Magnesium - 19
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +487.5%
Contains more Iron +182.5%
Contains more Magnesium +10.5%
Contains less Sodium -25%
Contains more Zinc +666.7%
Contains more Manganese +266.9%
Contains more Phosphorus +43.8%
Contains more Potassium +199.1%
Contains more Copper +152.9%
Contains more Selenium +40%
Equal in Magnesium - 19

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.
Collard Greens
Collard Greens
6
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin A +21011.1%
Contains more Vitamin E +83.3%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +32.1%
Contains more Vitamin K +406500%
Contains more Vitamin C +240.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +17.2%
Equal in Folate - 16
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +21011.1%
Contains more Vitamin E +83.3%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +32.1%
Contains more Vitamin K +406500%
Contains more Vitamin C +240.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +17.2%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
3
Kohlrabi
Kohlrabi
Contains more Protein +59.4%
Contains more Fats +620%
Contains more Other +35.1%
Equal in Carbs - 6.2
Equal in Water - 91
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 Protein +59.4%
Contains more Fats +620%
Contains more Other +35.1%
Equal in Carbs - 6.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +260.4%
Contains less Saturated Fat -72.3%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +260.4%
Contains less Saturated Fat -72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Kohlrabi Opinion
Net carbs 1.65g 2.6g Kohlrabi
Protein 2.71g 1.7g Collard Greens
Fats 0.72g 0.1g Collard Greens
Carbs 5.65g 6.2g Kohlrabi
Calories 33kcal 27kcal Collard Greens
Sugar 0.4g 2.6g Collard Greens
Fiber 4g 3.6g Collard Greens
Calcium 141mg 24mg Collard Greens
Iron 1.13mg 0.4mg Collard Greens
Magnesium 21mg 19mg Collard Greens
Phosphorus 32mg 46mg Kohlrabi
Potassium 117mg 350mg Kohlrabi
Sodium 15mg 20mg Collard Greens
Zinc 0.23mg 0.03mg Collard Greens
Copper 0.051mg 0.129mg Kohlrabi
Manganese 0.51mg 0.139mg Collard Greens
Selenium 0.5µg 0.7µg Kohlrabi
Vitamin A 7600IU 36IU Collard Greens
Vitamin A RAE 380µg 2µg Collard Greens
Vitamin E 0.88mg 0.48mg Collard Greens
Vitamin C 18.2mg 62mg Kohlrabi
Vitamin B1 0.04mg 0.05mg Kohlrabi
Vitamin B2 0.106mg 0.02mg Collard Greens
Vitamin B3 0.575mg 0.4mg Collard Greens
Vitamin B5 0.218mg 0.165mg Collard Greens
Vitamin B6 0.128mg 0.15mg Kohlrabi
Folate 16µg 16µg
Vitamin K 406.6µg 0.1µg Collard Greens
Tryptophan 0.027mg 0.01mg Collard Greens
Threonine 0.074mg 0.049mg Collard Greens
Isoleucine 0.086mg 0.078mg Collard Greens
Leucine 0.13mg 0.067mg Collard Greens
Lysine 0.101mg 0.056mg Collard Greens
Methionine 0.028mg 0.013mg Collard Greens
Phenylalanine 0.075mg 0.039mg Collard Greens
Valine 0.104mg 0.05mg Collard Greens
Histidine 0.04mg 0.019mg Collard Greens
Saturated Fat 0.047g 0.013g Kohlrabi
Monounsaturated Fat 0.026g 0.007g Collard Greens
Polyunsaturated fat 0.173g 0.048g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens 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
138%
Collard Greens
25%
Kohlrabi
Minerals Daily Need Coverage Score
22%
Collard Greens
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 20)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.6)
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

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.