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Endive vs Kohlrabi - In-Depth Nutrition Comparison

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The main differences between Endive and Kohlrabi

  • Endive has more Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, Zinc, and Iron, however Kohlrabi has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Endive is 192% higher.
  • Kohlrabi has 54 times less Vitamin A RAE than Endive. Endive has 108µg of Vitamin A RAE, while Kohlrabi has 2µg.

Food types used in this article are Endive, raw and Kohlrabi, raw.

Infographic

Endive 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 Calcium +116.7%
Contains more Iron +107.5%
Contains more Zinc +2533.3%
Contains more Magnesium +26.7%
Contains more Phosphorus +64.3%
Contains more Potassium +11.5%
Contains more Copper +30.3%
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +116.7%
Contains more Iron +107.5%
Contains more Zinc +2533.3%
Contains more Magnesium +26.7%
Contains more Phosphorus +64.3%
Contains more Potassium +11.5%
Contains more Copper +30.3%
Equal in Sodium - 20

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
Endive
6
:
Contains more Vitamin A +5919.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +445.5%
Contains more Folate +787.5%
Contains more Vitamin K +230900%
Contains more Vitamin C +853.8%
Contains more Vitamin B6 +650%
Equal in Vitamin E - 0.48
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +5919.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +445.5%
Contains more Folate +787.5%
Contains more Vitamin K +230900%
Contains more Vitamin C +853.8%
Contains more Vitamin B6 +650%
Equal in Vitamin E - 0.48
Equal in Vitamin B3 - 0.4

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.
Endive 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 Endive Kohlrabi Opinion
Net carbs 0.25g 2.6g Kohlrabi
Protein 1.25g 1.7g Kohlrabi
Fats 0.2g 0.1g Endive
Carbs 3.35g 6.2g Kohlrabi
Calories 17kcal 27kcal Kohlrabi
Starch g g
Fructose g g
Sugar 0.25g 2.6g Endive
Fiber 3.1g 3.6g Kohlrabi
Calcium 52mg 24mg Endive
Iron 0.83mg 0.4mg Endive
Magnesium 15mg 19mg Kohlrabi
Phosphorus 28mg 46mg Kohlrabi
Potassium 314mg 350mg Kohlrabi
Sodium 22mg 20mg Kohlrabi
Zinc 0.79mg 0.03mg Endive
Copper 0.099mg 0.129mg Kohlrabi
Vitamin A 2167IU 36IU Endive
Vitamin E 0.44mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 62mg Kohlrabi
Vitamin B1 0.08mg 0.05mg Endive
Vitamin B2 0.075mg 0.02mg Endive
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.9mg 0.165mg Endive
Vitamin B6 0.02mg 0.15mg Kohlrabi
Folate 142µg 16µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 0.1µg Endive
Tryptophan 0.005mg 0.01mg Kohlrabi
Threonine 0.05mg 0.049mg Endive
Isoleucine 0.072mg 0.078mg Kohlrabi
Leucine 0.098mg 0.067mg Endive
Lysine 0.063mg 0.056mg Endive
Methionine 0.014mg 0.013mg Endive
Phenylalanine 0.053mg 0.039mg Endive
Valine 0.063mg 0.05mg Endive
Histidine 0.023mg 0.019mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.013g Kohlrabi
Monounsaturated Fat 0.004g 0.007g Kohlrabi
Polyunsaturated fat 0.087g 0.048g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
79
Endive
25
Kohlrabi
Mineral Summary Score
19
Endive
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
8%
Endive
10%
Kohlrabi
Carbohydrates
3%
Endive
6%
Kohlrabi
Fats
1%
Endive
0%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.35g)
Which food is cheaper?
Endive
Endive 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.