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  6. Kohlrabi vs. Apple

Kohlrabi vs. Apple — In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Apple

  • Apple contains less Vitamin C, Copper, Vitamin B6, Potassium, and Phosphorus than Kohlrabi.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Apple has 5 times less Copper than Kohlrabi. Kohlrabi has 0.129mg of Copper, while Apple has 0.027mg.
  • Kohlrabi is lower in Sugar.

Food types used in this article are Kohlrabi, raw and Apples, raw, with skin.

Infographic

Kohlrabi vs Apple 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.
Kohlrabi
Kohlrabi
8
:
2
Apple
Apple
Contains more Calcium +300%
Contains more Iron +233.3%
Contains more Magnesium +280%
Contains more Phosphorus +318.2%
Contains more Potassium +227.1%
Contains more Copper +377.8%
Contains more Manganese +297.1%
Contains more Selenium +∞%
Contains less Sodium -95%
Contains more Zinc +33.3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +300%
Contains more Iron +233.3%
Contains more Magnesium +280%
Contains more Phosphorus +318.2%
Contains more Potassium +227.1%
Contains more Copper +377.8%
Contains more Manganese +297.1%
Contains more Selenium +∞%
Contains less Sodium -95%
Contains more Zinc +33.3%

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.
Kohlrabi
Kohlrabi
7
:
3
Apple
Apple
Contains more Vitamin E +166.7%
Contains more Vitamin C +1247.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +265.9%
Contains more Folate +433.3%
Contains more Vitamin A +50%
Contains more Vitamin B2 +30%
Contains more Vitamin K +2100%
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +166.7%
Contains more Vitamin C +1247.8%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +170.5%
Contains more Vitamin B6 +265.9%
Contains more Folate +433.3%
Contains more Vitamin A +50%
Contains more Vitamin B2 +30%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Apple
Apple
Contains more Protein +553.8%
Contains more Other +400%
Contains more Fats +70%
Contains more Carbs +122.7%
Equal in Water - 85.56
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +553.8%
Contains more Other +400%
Contains more Fats +70%
Contains more Carbs +122.7%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
1
Apple
Apple
Contains less Saturated Fat -53.6%
Equal in Monounsaturated Fat - 0.007
Equal in Polyunsaturated fat - 0.051
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains less Saturated Fat -53.6%
Equal in Monounsaturated Fat - 0.007
Equal in Polyunsaturated fat - 0.051

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Apple Opinion
Net carbs 2.6g 11.41g Apple
Protein 1.7g 0.26g Kohlrabi
Fats 0.1g 0.17g Apple
Carbs 6.2g 13.81g Apple
Calories 27kcal 52kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 2.6g 10.39g Kohlrabi
Fiber 3.6g 2.4g Kohlrabi
Calcium 24mg 6mg Kohlrabi
Iron 0.4mg 0.12mg Kohlrabi
Magnesium 19mg 5mg Kohlrabi
Phosphorus 46mg 11mg Kohlrabi
Potassium 350mg 107mg Kohlrabi
Sodium 20mg 1mg Apple
Zinc 0.03mg 0.04mg Apple
Copper 0.129mg 0.027mg Kohlrabi
Manganese 0.139mg 0.035mg Kohlrabi
Selenium 0.7µg 0µg Kohlrabi
Vitamin A 36IU 54IU Apple
Vitamin A RAE 2µg 3µg Apple
Vitamin E 0.48mg 0.18mg Kohlrabi
Vitamin C 62mg 4.6mg Kohlrabi
Vitamin B1 0.05mg 0.017mg Kohlrabi
Vitamin B2 0.02mg 0.026mg Apple
Vitamin B3 0.4mg 0.091mg Kohlrabi
Vitamin B5 0.165mg 0.061mg Kohlrabi
Vitamin B6 0.15mg 0.041mg Kohlrabi
Folate 16µg 3µg Kohlrabi
Vitamin K 0.1µg 2.2µg Apple
Tryptophan 0.01mg 0.001mg Kohlrabi
Threonine 0.049mg 0.006mg Kohlrabi
Isoleucine 0.078mg 0.006mg Kohlrabi
Leucine 0.067mg 0.013mg Kohlrabi
Lysine 0.056mg 0.012mg Kohlrabi
Methionine 0.013mg 0.001mg Kohlrabi
Phenylalanine 0.039mg 0.006mg Kohlrabi
Valine 0.05mg 0.012mg Kohlrabi
Histidine 0.019mg 0.005mg Kohlrabi
Saturated Fat 0.013g 0.028g Kohlrabi
Monounsaturated Fat 0.007g 0.007g
Polyunsaturated fat 0.048g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Apple
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
25%
Kohlrabi
5%
Apple
Minerals Daily Need Coverage Score
15%
Kohlrabi
4%
Apple

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 7.79g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 19mg)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.