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Kohlrabi vs. Beetroot — In-Depth Nutrition Comparison

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Differences between Kohlrabi and Beetroot

  • Kohlrabi is higher in Vitamin C, Vitamin B6, and Copper, however, Beetroot is richer in Folate, and Manganese.
  • Kohlrabi's daily need coverage for Vitamin C is 63% higher.
  • Kohlrabi has 2 times more Vitamin B6 than Beetroot. While Kohlrabi has 0.15mg of Vitamin B6, Beetroot has only 0.067mg.
  • Kohlrabi has less Sugar.

The food types used in this comparison are Kohlrabi, raw and Beets, raw.

Infographic

Kohlrabi vs Beetroot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +50%
Contains more Phosphorus +15%
Contains less Sodium -74.4%
Contains more Copper +72%
Contains more Iron +100%
Contains more Magnesium +21.1%
Contains more Zinc +1066.7%
Contains more Manganese +136.7%
Equal in Potassium - 325
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +50%
Contains more Phosphorus +15%
Contains less Sodium -74.4%
Contains more Copper +72%
Contains more Iron +100%
Contains more Magnesium +21.1%
Contains more Zinc +1066.7%
Contains more Manganese +136.7%
Equal in Potassium - 325
Equal in Selenium - 0.7

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.
:
Contains more Vitamin E +1100%
Contains more Vitamin C +1165.3%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +123.9%
Contains more Choline +105%
Contains more Vitamin B2 +100%
Contains more Folate +581.3%
Contains more Vitamin K +100%
Equal in Vitamin A - 33
Equal in Vitamin B5 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Contains more Vitamin E +1100%
Contains more Vitamin C +1165.3%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +123.9%
Contains more Choline +105%
Contains more Vitamin B2 +100%
Contains more Folate +581.3%
Contains more Vitamin K +100%
Equal in Vitamin A - 33
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +70%
Contains more Carbs +54.2%
Equal in Protein - 1.61
Equal in Water - 87.58
Equal in Other - 1.08
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +70%
Contains more Carbs +54.2%
Equal in Protein - 1.61
Equal in Water - 87.58
Equal in Other - 1.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +357.1%
Contains more Polyunsaturated fat +25%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +357.1%
Contains more Polyunsaturated fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Beetroot Opinion
Net carbs 2.6g 6.76g Beetroot
Protein 1.7g 1.61g Kohlrabi
Fats 0.1g 0.17g Beetroot
Carbs 6.2g 9.56g Beetroot
Calories 27kcal 43kcal Beetroot
Sugar 2.6g 6.76g Kohlrabi
Fiber 3.6g 2.8g Kohlrabi
Calcium 24mg 16mg Kohlrabi
Iron 0.4mg 0.8mg Beetroot
Magnesium 19mg 23mg Beetroot
Phosphorus 46mg 40mg Kohlrabi
Potassium 350mg 325mg Kohlrabi
Sodium 20mg 78mg Kohlrabi
Zinc 0.03mg 0.35mg Beetroot
Copper 0.129mg 0.075mg Kohlrabi
Manganese 0.139mg 0.329mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin A 36IU 33IU Kohlrabi
Vitamin A RAE 2µg 2µg
Vitamin E 0.48mg 0.04mg Kohlrabi
Vitamin C 62mg 4.9mg Kohlrabi
Vitamin B1 0.05mg 0.031mg Kohlrabi
Vitamin B2 0.02mg 0.04mg Beetroot
Vitamin B3 0.4mg 0.334mg Kohlrabi
Vitamin B5 0.165mg 0.155mg Kohlrabi
Vitamin B6 0.15mg 0.067mg Kohlrabi
Folate 16µg 109µg Beetroot
Choline 12.3mg 6mg Kohlrabi
Vitamin K 0.1µg 0.2µg Beetroot
Tryptophan 0.01mg 0.019mg Beetroot
Threonine 0.049mg 0.047mg Kohlrabi
Isoleucine 0.078mg 0.048mg Kohlrabi
Leucine 0.067mg 0.068mg Beetroot
Lysine 0.056mg 0.058mg Beetroot
Methionine 0.013mg 0.018mg Beetroot
Phenylalanine 0.039mg 0.046mg Beetroot
Valine 0.05mg 0.056mg Beetroot
Histidine 0.019mg 0.021mg Beetroot
Saturated Fat 0.013g 0.027g Kohlrabi
Monounsaturated Fat 0.007g 0.032g Beetroot
Polyunsaturated fat 0.048g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Beetroot
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
24%
Kohlrabi
12%
Beetroot
Minerals Daily Need Coverage Score
15%
Kohlrabi
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 4.16g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is cheaper?
Beetroot
Beetroot 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.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.