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Kohlrabi vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between kohlrabi and arborio rice

  • Kohlrabi has more vitamin C, potassium, vitamin B6, and copper; however, arborio rice has more iron, selenium, folate, vitamin B1, manganese, and vitamin B3.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Arborio rice has 13 times less potassium than kohlrabi. Kohlrabi has 350mg of potassium, while arborio rice has 26mg.
  • Arborio rice has a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Kohlrabi vs Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +1246.2%
Contains more CopperCopper +79.2%
Contains more PhosphorusPhosphorus +39.4%
Contains more IronIron +265%
Contains more ZincZinc +1233.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +971.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +154.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +140.6%
Contains more FolateFolate +268.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more WaterWater +32.8%
Contains more OtherOther +426.3%
Contains more ProteinProtein +38.8%
Contains more FatsFats +90%
Contains more CarbsCarbs +363.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +728.6%
~equal in Polyunsaturated fat ~0.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Arborio rice DV% diff.
Vitamin C 62mg 0mg 69%
Fiber 3.6g 14%
Iron 0.4mg 1.46mg 13%
Selenium 0.7µg 7.5µg 12%
Folate 16µg 59µg 11%
Vitamin B1 0.05mg 0.164mg 10%
Potassium 350mg 26mg 10%
Manganese 0.139mg 0.357mg 9%
Carbs 6.2g 28.73g 8%
Vitamin B6 0.15mg 0.059mg 7%
Vitamin B3 0.4mg 1.493mg 7%
Copper 0.129mg 0.072mg 6%
Vitamin B5 0.165mg 0.397mg 5%
Calories 27kcal 130kcal 5%
Magnesium 19mg 8mg 3%
Vitamin E 0.48mg 3%
Zinc 0.03mg 0.4mg 3%
Phosphorus 46mg 33mg 2%
Calcium 24mg 1mg 2%
Choline 12.3mg 2%
Protein 1.7g 2.36g 1%
Sodium 20mg 0mg 1%
Fats 0.1g 0.19g 0%
Net carbs 2.6g 28.73g N/A
Sugar 2.6g N/A
Vitamin A 2µg 0µg 0%
Vitamin B2 0.02mg 0.016mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.051g 0%
Monounsaturated fat 0.007g 0.058g 0%
Polyunsaturated fat 0.048g 0.05g 0%
Tryptophan 0.01mg 0.027mg 0%
Threonine 0.049mg 0.084mg 0%
Isoleucine 0.078mg 0.102mg 0%
Leucine 0.067mg 0.195mg 0%
Lysine 0.056mg 0.085mg 0%
Methionine 0.013mg 0.056mg 0%
Phenylalanine 0.039mg 0.126mg 0%
Valine 0.05mg 0.144mg 0%
Histidine 0.019mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
12%
Arborio rice
Minerals Daily Need Coverage Score
15%
Kohlrabi
20%
Arborio rice

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 49)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 20mg)
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

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.