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  6. Kohlrabi vs. Brussels sprouts

Kohlrabi vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are kohlrabi and Brussels sprouts different?

  • Kohlrabi is higher in copper; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, iron, folate, manganese, vitamin B1, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for Brussels sprouts is 147% higher.
  • Kohlrabi contains 2 times more copper than Brussels sprouts. While kohlrabi contains 0.129mg of copper, Brussels sprouts contain only 0.07mg.

Kohlrabi, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Kohlrabi vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CopperCopper +84.3%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +11.1%
Contains more IronIron +250%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +142.4%
Contains more SeleniumSelenium +128.6%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin CVitamin C +37.1%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +178%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin KVitamin K +176900%
Contains more FolateFolate +281.3%
Contains more CholineCholine +55.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Brussels sprouts DV% diff.
Polyunsaturated fat 0.048g 153g 1020%
Vitamin K 0.1µg 177µg 147%
Vitamin C 62mg 85mg 26%
Iron 0.4mg 1.4mg 13%
Folate 16µg 61µg 11%
Manganese 0.139mg 0.337mg 9%
Vitamin B1 0.05mg 0.139mg 7%
Copper 0.129mg 0.07mg 7%
Vitamin B6 0.15mg 0.219mg 5%
Vitamin B2 0.02mg 0.09mg 5%
Zinc 0.03mg 0.42mg 4%
Vitamin A 2µg 38µg 4%
Vitamin E 0.48mg 0.88mg 3%
Vitamin B5 0.165mg 0.309mg 3%
Phosphorus 46mg 69mg 3%
Protein 1.7g 3.38g 3%
Vitamin B3 0.4mg 0.745mg 2%
Calcium 24mg 42mg 2%
Selenium 0.7µg 1.6µg 2%
Choline 12.3mg 19.1mg 1%
Calories 27kcal 43kcal 1%
Fructose 0.93g 1%
Potassium 350mg 389mg 1%
Magnesium 19mg 23mg 1%
Carbs 6.2g 8.95g 1%
Fiber 3.6g 3.8g 1%
Fats 0.1g 0.3g 0%
Net carbs 2.6g 5.15g N/A
Sugar 2.6g 2.2g N/A
Sodium 20mg 25mg 0%
Saturated fat 0.013g 0.062g 0%
Monounsaturated fat 0.007g 0.023g 0%
Tryptophan 0.01mg 0.037mg 0%
Threonine 0.049mg 0.12mg 0%
Isoleucine 0.078mg 0.132mg 0%
Leucine 0.067mg 0.152mg 0%
Lysine 0.056mg 0.154mg 0%
Methionine 0.013mg 0.032mg 0%
Phenylalanine 0.039mg 0.098mg 0%
Valine 0.05mg 0.155mg 0%
Histidine 0.019mg 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +98.8%
Contains more FatsFats +200%
Contains more CarbsCarbs +44.4%
Contains more OtherOther +37%
~equal in Water ~86g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +228.6%
Contains more Poly. FatPolyunsaturated fat +318650%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.