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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
Contains more Iron +50%
Contains more Magnesium +126.3%
Contains more Potassium +18.6%
Contains less Sodium -35%
Contains more Zinc +1033.3%
Contains more Copper +75.2%
Contains more Calcium +50%
Contains more Phosphorus +35.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Iron +50%
Contains more Magnesium +126.3%
Contains more Potassium +18.6%
Contains less Sodium -35%
Contains more Zinc +1033.3%
Contains more Copper +75.2%
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 A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin C +1140%
Contains more Vitamin B1 +100%
Contains more Folate +45.5%
Equal in Vitamin B6 - 0.15
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 B2 +70%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +23%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin C +1140%
Contains more Vitamin B1 +100%
Contains more Folate +45.5%
Equal in Vitamin B6 - 0.15
Equal in Vitamin K - 0.1

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.
Ginger 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 Ginger Kohlrabi Opinion
Net carbs 15.77g 2.6g Ginger
Protein 1.82g 1.7g Ginger
Fats 0.75g 0.1g Ginger
Carbs 17.77g 6.2g Ginger
Calories 80kcal 27kcal Ginger
Starch g g
Fructose g g
Sugar 1.7g 2.6g Ginger
Fiber 2g 3.6g Kohlrabi
Calcium 16mg 24mg Kohlrabi
Iron 0.6mg 0.4mg Ginger
Magnesium 43mg 19mg Ginger
Phosphorus 34mg 46mg Kohlrabi
Potassium 415mg 350mg Ginger
Sodium 13mg 20mg Ginger
Zinc 0.34mg 0.03mg Ginger
Copper 0.226mg 0.129mg Ginger
Vitamin A 0IU 36IU Kohlrabi
Vitamin E 0.26mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5mg 62mg Kohlrabi
Vitamin B1 0.025mg 0.05mg Kohlrabi
Vitamin B2 0.034mg 0.02mg Ginger
Vitamin B3 0.75mg 0.4mg Ginger
Vitamin B5 0.203mg 0.165mg Ginger
Vitamin B6 0.16mg 0.15mg Ginger
Folate 11µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.1µg
Tryptophan 0.012mg 0.01mg Ginger
Threonine 0.036mg 0.049mg Kohlrabi
Isoleucine 0.051mg 0.078mg Kohlrabi
Leucine 0.074mg 0.067mg Ginger
Lysine 0.057mg 0.056mg Ginger
Methionine 0.013mg 0.013mg
Phenylalanine 0.045mg 0.039mg Ginger
Valine 0.073mg 0.05mg Ginger
Histidine 0.03mg 0.019mg Ginger
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.203g 0.013g Kohlrabi
Monounsaturated Fat 0.154g 0.007g Ginger
Polyunsaturated fat 0.154g 0.048g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
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 food.
Protein
11%
Ginger
10%
Kohlrabi
Carbohydrates
18%
Ginger
6%
Kohlrabi
Fats
3%
Ginger
0%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.19g)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (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 - 10)
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 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. 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.