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Kohlrabi vs Bell pepper - In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Bell pepper

  • Kohlrabi has more Fiber, Copper, and Potassium, however Bell pepper has more Vitamin C, Vitamin K, and Vitamin B6.
  • Daily need coverage for Vitamin C from Bell pepper is 20% higher.
  • Bell pepper has 2 times less Phosphorus than Kohlrabi. Kohlrabi has 46mg of Phosphorus, while Bell pepper has 20mg.

Food types used in this article are Kohlrabi, raw and Peppers, sweet, green, raw.

Infographic

Kohlrabi vs Bell pepper 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 Iron +17.6%
Contains more Calcium +140%
Contains more Potassium +100%
Contains more Magnesium +90%
Contains more Copper +95.5%
Contains more Phosphorus +130%
Contains more Zinc +333.3%
Contains less Sodium -85%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Contains more Iron +17.6%
Contains more Calcium +140%
Contains more Potassium +100%
Contains more Magnesium +90%
Contains more Copper +95.5%
Contains more Phosphorus +130%
Contains more Zinc +333.3%
Contains less Sodium -85%

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 E +29.7%
Contains more Vitamin B5 +66.7%
Contains more Folate +60%
Contains more Vitamin C +29.7%
Contains more Vitamin A +927.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +7300%
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 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Contains more Vitamin E +29.7%
Contains more Vitamin B5 +66.7%
Contains more Folate +60%
Contains more Vitamin C +29.7%
Contains more Vitamin A +927.8%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +49.3%
Contains more Vitamin K +7300%

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 Bell pepper
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Bell pepper Opinion
Calories 27kcal 20kcal Kohlrabi
Protein 1.7g 0.86g Kohlrabi
Fats 0.1g 0.17g Bell pepper
Vitamin C 62mg 80.4mg Bell pepper
Net carbs 2.6g 2.94g Bell pepper
Carbs 6.2g 4.64g Kohlrabi
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.34mg Kohlrabi
Calcium 24mg 10mg Kohlrabi
Potassium 350mg 175mg Kohlrabi
Magnesium 19mg 10mg Kohlrabi
Sugar 2.6g 2.4g Bell pepper
Fiber 3.6g 1.7g Kohlrabi
Copper 0.129mg 0.066mg Kohlrabi
Zinc 0.03mg 0.13mg Bell pepper
Starch g 0g Bell pepper
Phosphorus 46mg 20mg Kohlrabi
Sodium 20mg 3mg Bell pepper
Vitamin A 36IU 370IU Bell pepper
Vitamin E 0.48mg 0.37mg Kohlrabi
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.057mg Bell pepper
Vitamin B2 0.02mg 0.028mg Bell pepper
Vitamin B3 0.4mg 0.48mg Bell pepper
Vitamin B5 0.165mg 0.099mg Kohlrabi
Vitamin B6 0.15mg 0.224mg Bell pepper
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 7.4µg Bell pepper
Folate 16µg 10µg Kohlrabi
Trans Fat 0g 0g
Saturated Fat 0.013g 0.058g Kohlrabi
Monounsaturated Fat 0.007g 0.008g Bell pepper
Polyunsaturated fat 0.048g 0.062g Bell pepper
Tryptophan 0.01mg 0.012mg Bell pepper
Threonine 0.049mg 0.036mg Kohlrabi
Isoleucine 0.078mg 0.024mg Kohlrabi
Leucine 0.067mg 0.036mg Kohlrabi
Lysine 0.056mg 0.039mg Kohlrabi
Methionine 0.013mg 0.007mg Kohlrabi
Phenylalanine 0.039mg 0.092mg Bell pepper
Valine 0.05mg 0.036mg Kohlrabi
Histidine 0.019mg 0.01mg Kohlrabi
Fructose g 1.12g Bell pepper

Which food is preferable for your diet?

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

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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
34
Bell pepper
Mineral Summary Score
17
Kohlrabi
9
Bell pepper

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
5%
Bell pepper
Carbohydrates
6%
Kohlrabi
5%
Bell pepper
Fats
0%
Kohlrabi
1%
Bell pepper

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 17mg)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.3)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.