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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +10.8%
Contains less Sodium -39.4%
Contains more Copper +163.3%
Contains more Calcium +95.8%
Contains more Iron +82.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +43.5%
Contains more Zinc +1266.7%
Equal in Potassium - 316
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Potassium +10.8%
Contains less Sodium -39.4%
Contains more Copper +163.3%
Contains more Calcium +95.8%
Contains more Iron +82.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +43.5%
Contains more Zinc +1266.7%
Equal in Potassium - 316

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 A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin C +43.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Folate +293.8%
Contains more Vitamin K +101500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin C +43.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Folate +293.8%
Contains more Vitamin K +101500%

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 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 Opinion
Net carbs 2.6g 4.04g Broccoli
Protein 1.7g 2.82g Broccoli
Fats 0.1g 0.37g Broccoli
Carbs 6.2g 6.64g Broccoli
Calories 27kcal 34kcal Broccoli
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 2.6g 1.7g Broccoli
Fiber 3.6g 2.6g Kohlrabi
Calcium 24mg 47mg Broccoli
Iron 0.4mg 0.73mg Broccoli
Magnesium 19mg 21mg Broccoli
Phosphorus 46mg 66mg Broccoli
Potassium 350mg 316mg Kohlrabi
Sodium 20mg 33mg Kohlrabi
Zinc 0.03mg 0.41mg Broccoli
Copper 0.129mg 0.049mg Kohlrabi
Vitamin A 36IU 623IU Broccoli
Vitamin E 0.48mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 89.2mg Broccoli
Vitamin B1 0.05mg 0.071mg Broccoli
Vitamin B2 0.02mg 0.117mg Broccoli
Vitamin B3 0.4mg 0.639mg Broccoli
Vitamin B5 0.165mg 0.573mg Broccoli
Vitamin B6 0.15mg 0.175mg Broccoli
Folate 16µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 101.6µg Broccoli
Tryptophan 0.01mg 0.033mg Broccoli
Threonine 0.049mg 0.088mg Broccoli
Isoleucine 0.078mg 0.079mg Broccoli
Leucine 0.067mg 0.129mg Broccoli
Lysine 0.056mg 0.135mg Broccoli
Methionine 0.013mg 0.038mg Broccoli
Phenylalanine 0.039mg 0.117mg Broccoli
Valine 0.05mg 0.125mg Broccoli
Histidine 0.019mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.039g Kohlrabi
Monounsaturated Fat 0.007g 0.011g Broccoli
Polyunsaturated fat 0.048g 0.038g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65
Broccoli
Mineral Summary Score
17
Kohlrabi
18
Broccoli

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
17%
Broccoli
Carbohydrates
6%
Kohlrabi
7%
Broccoli
Fats
0%
Kohlrabi
2%
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

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. 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.