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Kohlrabi vs. Broccoli — In-Depth Nutrition Comparison

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Differences between kohlrabi and broccoli

  • Kohlrabi is higher in copper; however, broccoli is richer in vitamin K, vitamin C, folate, vitamin B5, and vitamin B2.
  • Broccoli's daily need coverage for vitamin K is 85% higher.
  • Kohlrabi has 3 times more copper than broccoli. While kohlrabi has 0.129mg of copper, broccoli has only 0.049mg.
  • Kohlrabi has a lower glycemic index (20) than broccoli (32).

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

Infographic

Kohlrabi vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CopperCopper +163.3%
Contains less SodiumSodium -39.4%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +95.8%
Contains more IronIron +82.5%
Contains more ZincZinc +1266.7%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +51.1%
Contains more SeleniumSelenium +257.1%
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +485%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +247.3%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +293.8%
Contains more CholineCholine +52%
~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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more OtherOther +14.9%
Contains more ProteinProtein +65.9%
Contains more FatsFats +270%
~equal in Carbs ~6.64g
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains more Mono. FatMonounsaturated fat +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Broccoli DV% diff.
Vitamin K 0.1µg 101.6µg 85%
Vitamin C 62mg 89.2mg 30%
Folate 16µg 63µg 12%
Copper 0.129mg 0.049mg 9%
Vitamin B5 0.165mg 0.573mg 8%
Vitamin B2 0.02mg 0.117mg 7%
Iron 0.4mg 0.73mg 4%
Fiber 3.6g 2.6g 4%
Selenium 0.7µg 2.5µg 3%
Phosphorus 46mg 66mg 3%
Manganese 0.139mg 0.21mg 3%
Vitamin A 2µg 31µg 3%
Zinc 0.03mg 0.41mg 3%
Vitamin E 0.48mg 0.78mg 2%
Vitamin B1 0.05mg 0.071mg 2%
Protein 1.7g 2.82g 2%
Calcium 24mg 47mg 2%
Vitamin B6 0.15mg 0.175mg 2%
Choline 12.3mg 18.7mg 1%
Vitamin B3 0.4mg 0.639mg 1%
Fructose 0.68g 1%
Sodium 20mg 33mg 1%
Potassium 350mg 316mg 1%
Calories 27kcal 34kcal 0%
Fats 0.1g 0.37g 0%
Carbs 6.2g 6.64g 0%
Net carbs 2.6g 4.04g N/A
Magnesium 19mg 21mg 0%
Sugar 2.6g 1.7g N/A
Saturated fat 0.013g 0.039g 0%
Monounsaturated fat 0.007g 0.011g 0%
Polyunsaturated fat 0.048g 0.038g 0%
Tryptophan 0.01mg 0.033mg 0%
Threonine 0.049mg 0.088mg 0%
Isoleucine 0.078mg 0.079mg 0%
Leucine 0.067mg 0.129mg 0%
Lysine 0.056mg 0.135mg 0%
Methionine 0.013mg 0.038mg 0%
Phenylalanine 0.039mg 0.117mg 0%
Valine 0.05mg 0.125mg 0%
Histidine 0.019mg 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Broccoli
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
59%
Broccoli
Minerals Daily Need Coverage Score
15%
Kohlrabi
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.