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

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

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
25
Kohlrabi
12
Beetroot
Mineral Summary Score
17
Kohlrabi
18
Beetroot

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
10%
Kohlrabi
10%
Beetroot
Carbohydrates
6%
Kohlrabi
10%
Beetroot
Fats
0%
Kohlrabi
1%
Beetroot

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Kohlrabi Beetroot Opinion
Calories 27 43 Beetroot
Protein 1.7 1.61 Kohlrabi
Fats 0.1 0.17 Beetroot
Vitamin C 62 4.9 Kohlrabi
Net carbs 2.5999999046325684 6.760000228881836 Beetroot
Carbs 6.2 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.8 Beetroot
Calcium 24 16 Kohlrabi
Potassium 350 325 Kohlrabi
Magnesium 19 23 Beetroot
Sugar 2.6 6.76 Kohlrabi
Fiber 3.6 2.8 Kohlrabi
Copper 0.129 0.075 Kohlrabi
Zinc 0.03 0.35 Beetroot
Starch
Phosphorus 46 40 Kohlrabi
Sodium 20 78 Kohlrabi
Vitamin A 36 33 Kohlrabi
Vitamin E 0.48 0.04 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.031 Kohlrabi
Vitamin B2 0.02 0.04 Beetroot
Vitamin B3 0.4 0.334 Kohlrabi
Vitamin B5 0.165 0.155 Kohlrabi
Vitamin B6 0.15 0.067 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 0.2 Beetroot
Folate 16 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.013 0.027 Kohlrabi
Monounsaturated Fat 0.007 0.032 Beetroot
Polyunsaturated fat 0.048 0.06 Beetroot
Tryptophan 0.01 0.019 Beetroot
Threonine 0.049 0.047 Kohlrabi
Isoleucine 0.078 0.048 Kohlrabi
Leucine 0.067 0.068 Beetroot
Lysine 0.056 0.058 Beetroot
Methionine 0.013 0.018 Beetroot
Phenylalanine 0.039 0.046 Beetroot
Valine 0.05 0.056 Beetroot
Histidine 0.019 0.021 Beetroot
Fructose

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. 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.