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Garlic vs Kohlrabi - In-Depth Nutrition Comparison

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What are the main differences between Garlic and Kohlrabi?

  • Garlic is richer in Vitamin B6, Manganese, Selenium, Copper, Iron, Calcium, Phosphorus, Vitamin B1, and Zinc, yet Kohlrabi is richer in Vitamin C.
  • Garlic's daily need coverage for Vitamin B6 is 83% higher.
  • Garlic has 39 times more Zinc than Kohlrabi. Garlic has 1.16mg of Zinc, while Kohlrabi has 0.03mg.

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

Infographic

Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +654.2%
Contains more Iron +325%
Contains more Magnesium +31.6%
Contains more Phosphorus +232.6%
Contains more Potassium +14.6%
Contains less Sodium -15%
Contains more Zinc +3766.7%
Contains more Copper +131.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +654.2%
Contains more Iron +325%
Contains more Magnesium +31.6%
Contains more Phosphorus +232.6%
Contains more Potassium +14.6%
Contains less Sodium -15%
Contains more Zinc +3766.7%
Contains more Copper +131.8%

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
Garlic
6
:
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +261.2%
Contains more Vitamin B6 +723.3%
Contains more Vitamin K +1600%
Contains more Vitamin A +300%
Contains more Vitamin E +500%
Contains more Vitamin C +98.7%
Contains more Folate +433.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 B1 +300%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +261.2%
Contains more Vitamin B6 +723.3%
Contains more Vitamin K +1600%
Contains more Vitamin A +300%
Contains more Vitamin E +500%
Contains more Vitamin C +98.7%
Contains more Folate +433.3%

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.
Garlic Kohlrabi
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Kohlrabi Opinion
Net carbs 30.96g 2.6g Garlic
Protein 6.36g 1.7g Garlic
Fats 0.5g 0.1g Garlic
Carbs 33.06g 6.2g Garlic
Calories 149kcal 27kcal Garlic
Starch g g
Fructose g g
Sugar 1g 2.6g Garlic
Fiber 2.1g 3.6g Kohlrabi
Calcium 181mg 24mg Garlic
Iron 1.7mg 0.4mg Garlic
Magnesium 25mg 19mg Garlic
Phosphorus 153mg 46mg Garlic
Potassium 401mg 350mg Garlic
Sodium 17mg 20mg Garlic
Zinc 1.16mg 0.03mg Garlic
Copper 0.299mg 0.129mg Garlic
Vitamin A 9IU 36IU Kohlrabi
Vitamin E 0.08mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 62mg Kohlrabi
Vitamin B1 0.2mg 0.05mg Garlic
Vitamin B2 0.11mg 0.02mg Garlic
Vitamin B3 0.7mg 0.4mg Garlic
Vitamin B5 0.596mg 0.165mg Garlic
Vitamin B6 1.235mg 0.15mg Garlic
Folate 3µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.1µg Garlic
Tryptophan 0.066mg 0.01mg Garlic
Threonine 0.157mg 0.049mg Garlic
Isoleucine 0.217mg 0.078mg Garlic
Leucine 0.308mg 0.067mg Garlic
Lysine 0.273mg 0.056mg Garlic
Methionine 0.076mg 0.013mg Garlic
Phenylalanine 0.183mg 0.039mg Garlic
Valine 0.291mg 0.05mg Garlic
Histidine 0.113mg 0.019mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Garlic
Polyunsaturated fat 0.249g 0.048g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43
Garlic
25
Kohlrabi
Mineral Summary Score
46
Garlic
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
38%
Garlic
10%
Kohlrabi
Carbohydrates
33%
Garlic
6%
Kohlrabi
Fats
2%
Garlic
0%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.