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  6. Kohlrabi vs. Beetroot

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.
  • Kohlrabi has a lower glycemic index (20) than beetroot (64).

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.
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +50%
Contains more CopperCopper +72%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -74.4%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +100%
Contains more ZincZinc +1066.7%
Contains more ManganeseManganese +136.7%
~equal in Potassium ~325mg
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +1165.3%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B6Vitamin B6 +123.9%
Contains more CholineCholine +105%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +581.3%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Beetroot DV% diff.
Vitamin C 62mg 4.9mg 63%
Folate 16µg 109µg 23%
Manganese 0.139mg 0.329mg 8%
Vitamin B6 0.15mg 0.067mg 6%
Copper 0.129mg 0.075mg 6%
Iron 0.4mg 0.8mg 5%
Zinc 0.03mg 0.35mg 3%
Vitamin E 0.48mg 0.04mg 3%
Sodium 20mg 78mg 3%
Fiber 3.6g 2.8g 3%
Vitamin B1 0.05mg 0.031mg 2%
Vitamin B2 0.02mg 0.04mg 2%
Choline 12.3mg 6mg 1%
Calories 27kcal 43kcal 1%
Phosphorus 46mg 40mg 1%
Carbs 6.2g 9.56g 1%
Potassium 350mg 325mg 1%
Calcium 24mg 16mg 1%
Magnesium 19mg 23mg 1%
Protein 1.7g 1.61g 0%
Fats 0.1g 0.17g 0%
Net carbs 2.6g 6.76g N/A
Sugar 2.6g 6.76g N/A
Vitamin A 2µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.334mg 0%
Vitamin B5 0.165mg 0.155mg 0%
Vitamin K 0.1µg 0.2µg 0%
Saturated fat 0.013g 0.027g 0%
Monounsaturated fat 0.007g 0.032g 0%
Polyunsaturated fat 0.048g 0.06g 0%
Tryptophan 0.01mg 0.019mg 0%
Threonine 0.049mg 0.047mg 0%
Isoleucine 0.078mg 0.048mg 0%
Leucine 0.067mg 0.068mg 0%
Lysine 0.056mg 0.058mg 0%
Methionine 0.013mg 0.018mg 0%
Phenylalanine 0.039mg 0.046mg 0%
Valine 0.05mg 0.056mg 0%
Histidine 0.019mg 0.021mg 0%

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +70%
Contains more CarbsCarbs +54.2%
~equal in Protein ~1.61g
~equal in Water ~87.58g
~equal in Other ~1.08g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +357.1%
Contains more Poly. FatPolyunsaturated fat +25%

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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.