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Ginger vs Kohlrabi - In-Depth Nutrition Comparison

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What are the differences between Ginger and Kohlrabi?

  • Ginger is higher in Copper and Magnesium, yet Kohlrabi is higher in Vitamin C and Fiber.
  • Kohlrabi's daily need coverage for Vitamin C is 63% more.
  • Ginger has 2 times more Choline than Kohlrabi. While Ginger has 28.8mg of Choline, Kohlrabi has only 12.3mg.

We used Ginger root, raw and Kohlrabi, raw types in this article.

Infographic

Ginger 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
Ginger
6
:
Contains more Iron +50%
Contains more Potassium +18.6%
Contains more Magnesium +126.3%
Contains more Copper +75.2%
Contains more Zinc +1033.3%
Contains less Sodium -35%
Contains more Calcium +50%
Contains more Phosphorus +35.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +50%
Contains more Potassium +18.6%
Contains more Magnesium +126.3%
Contains more Copper +75.2%
Contains more Zinc +1033.3%
Contains less Sodium -35%
Contains more Calcium +50%
Contains more Phosphorus +35.3%

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
Ginger
4
:
Contains more Vitamin B2 +70%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +23%
Contains more Vitamin C +1140%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +100%
Contains more Folate +45.5%
Equal in Vitamin B6 - 0.15
Equal in Vitamin K - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
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 +70%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +23%
Contains more Vitamin C +1140%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +100%
Contains more Folate +45.5%
Equal in Vitamin B6 - 0.15
Equal in Vitamin K - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Ginger
25
Kohlrabi
Mineral Summary Score
24
Ginger
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 the food
Protein
11%
Ginger
10%
Kohlrabi
Carbohydrates
18%
Ginger
6%
Kohlrabi
Fats
3%
Ginger
0%
Kohlrabi

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ginger Kohlrabi
Lower in Saturated Fat ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ginger 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 is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.19g)
Which food contains less Sugars?
Ginger
Ginger contains less Sugars (difference - 0.9g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 5)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ginger Kohlrabi Opinion
Calories 80 27 Ginger
Protein 1.82 1.7 Ginger
Fats 0.75 0.1 Ginger
Vitamin C 5 62 Kohlrabi
Carbs 17.77 6.2 Ginger
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.4 Ginger
Calcium 16 24 Kohlrabi
Potassium 415 350 Ginger
Magnesium 43 19 Ginger
Sugars 1.7 2.6 Ginger
Fiber 2 3.6 Kohlrabi
Copper 0.226 0.129 Ginger
Zinc 0.34 0.03 Ginger
Starch
Phosphorus 34 46 Kohlrabi
Sodium 13 20 Ginger
Vitamin A 0 36 Kohlrabi
Vitamin E 0.26 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.025 0.05 Kohlrabi
Vitamin B2 0.034 0.02 Ginger
Vitamin B3 0.75 0.4 Ginger
Vitamin B5 0.203 0.165 Ginger
Vitamin B6 0.16 0.15 Ginger
Vitamin B12 0 0
Vitamin K 0.1 0.1
Folate 11 16 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.203 0.013 Kohlrabi
Monounsaturated Fat 0.154 0.007 Ginger
Polyunsaturated fat 0.154 0.048 Ginger
Tryptophan 0.012 0.01 Ginger
Threonine 0.036 0.049 Kohlrabi
Isoleucine 0.051 0.078 Kohlrabi
Leucine 0.074 0.067 Ginger
Lysine 0.057 0.056 Ginger
Methionine 0.013 0.013
Phenylalanine 0.045 0.039 Ginger
Valine 0.073 0.05 Ginger
Histidine 0.03 0.019 Ginger
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.