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  6. Kale vs. Kohlrabi

Kale vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between Kale and Kohlrabi

  • Kale has more Vitamin K, Vitamin A RAE, Manganese, and Iron, however, Kohlrabi is higher in Vitamin C, and Fiber.
  • Kale covers your daily Vitamin K needs 681% more than Kohlrabi.
  • Kohlrabi contains 341 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Kohlrabi contains 2µg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Kohlrabi, raw.

Infographic

Kale 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.
Kale
Kale
6
:
4
Kohlrabi
Kohlrabi
Contains more Calcium +200%
Contains more Iron +125%
Contains more Zinc +700%
Contains more Copper +20.9%
Contains more Manganese +199.3%
Contains more Selenium +28.6%
Contains more Phosphorus +64.3%
Contains more Potassium +53.5%
Contains less Sodium -13%
Equal in Magnesium - 19
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +200%
Contains more Iron +125%
Contains more Zinc +700%
Contains more Copper +20.9%
Contains more Manganese +199.3%
Contains more Selenium +28.6%
Contains more Phosphorus +64.3%
Contains more Potassium +53.5%
Contains less Sodium -13%
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.
Kale
Kale
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin A +37736.1%
Contains more Vitamin E +77.1%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin K +816900%
Contains more Vitamin C +51.2%
Contains more Vitamin B5 +236.7%
Contains more Folate +23.1%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B6 - 0.15
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +37736.1%
Contains more Vitamin E +77.1%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin K +816900%
Contains more Vitamin C +51.2%
Contains more Vitamin B5 +236.7%
Contains more Folate +23.1%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +11.8%
Contains more Fats +300%
Contains more Carbs +10.1%
Contains more Other +14.9%
Equal in Water - 91
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +11.8%
Contains more Fats +300%
Contains more Carbs +10.1%
Contains more Other +14.9%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +302.1%
Contains less Saturated Fat -75%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +302.1%
Contains less Saturated Fat -75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Kohlrabi Opinion
Net carbs 3.63g 2.6g Kale
Protein 1.9g 1.7g Kale
Fats 0.4g 0.1g Kale
Carbs 5.63g 6.2g Kohlrabi
Calories 28kcal 27kcal Kale
Sugar 1.25g 2.6g Kale
Fiber 2g 3.6g Kohlrabi
Calcium 72mg 24mg Kale
Iron 0.9mg 0.4mg Kale
Magnesium 18mg 19mg Kohlrabi
Phosphorus 28mg 46mg Kohlrabi
Potassium 228mg 350mg Kohlrabi
Sodium 23mg 20mg Kohlrabi
Zinc 0.24mg 0.03mg Kale
Copper 0.156mg 0.129mg Kale
Manganese 0.416mg 0.139mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 36IU Kale
Vitamin A RAE 681µg 2µg Kale
Vitamin E 0.85mg 0.48mg Kale
Vitamin C 41mg 62mg Kohlrabi
Vitamin B1 0.053mg 0.05mg Kale
Vitamin B2 0.07mg 0.02mg Kale
Vitamin B3 0.5mg 0.4mg Kale
Vitamin B5 0.049mg 0.165mg Kohlrabi
Vitamin B6 0.138mg 0.15mg Kohlrabi
Folate 13µg 16µg Kohlrabi
Vitamin K 817µg 0.1µg Kale
Tryptophan 0.023mg 0.01mg Kale
Threonine 0.085mg 0.049mg Kale
Isoleucine 0.114mg 0.078mg Kale
Leucine 0.133mg 0.067mg Kale
Lysine 0.114mg 0.056mg Kale
Methionine 0.018mg 0.013mg Kale
Phenylalanine 0.097mg 0.039mg Kale
Valine 0.104mg 0.05mg Kale
Histidine 0.04mg 0.019mg Kale
Saturated Fat 0.052g 0.013g Kohlrabi
Monounsaturated Fat 0.03g 0.007g Kale
Polyunsaturated fat 0.193g 0.048g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
25%
Kohlrabi
Minerals Daily Need Coverage Score
22%
Kale
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.35g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 20)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.6)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.