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Kohlrabi vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between Kohlrabi and Chinese cabbage?

  • Kohlrabi is higher in Vitamin C, Copper, and Fiber, yet Chinese cabbage is higher in Vitamin K, Vitamin A RAE, Folate, and Calcium.
  • Chinese cabbage's daily need coverage for Vitamin K is 38% more.
  • Kohlrabi has 6 times more Copper than Chinese cabbage. While Kohlrabi has 0.129mg of Copper, Chinese cabbage has only 0.021mg.

We used Kohlrabi, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Kohlrabi vs Chinese cabbage infographic
Infographic link

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.
Contains more Phosphorus +24.3%
Contains more Potassium +38.9%
Contains less Sodium -69.2%
Contains more Copper +514.3%
Contains more Selenium +40%
Contains more Calcium +337.5%
Contains more Iron +100%
Contains more Zinc +533.3%
Contains more Manganese +14.4%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Phosphorus +24.3%
Contains more Potassium +38.9%
Contains less Sodium -69.2%
Contains more Copper +514.3%
Contains more Selenium +40%
Contains more Calcium +337.5%
Contains more Iron +100%
Contains more Zinc +533.3%
Contains more Manganese +14.4%
Equal in Magnesium - 19

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.
:
Contains more Vitamin E +433.3%
Contains more Vitamin C +37.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +87.5%
Contains more Choline +92.2%
Contains more Vitamin A +12311.1%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +29.3%
Contains more Folate +312.5%
Contains more Vitamin K +45400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 4% 114%
Contains more Vitamin E +433.3%
Contains more Vitamin C +37.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +87.5%
Contains more Choline +92.2%
Contains more Vitamin A +12311.1%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +29.3%
Contains more Folate +312.5%
Contains more Vitamin K +45400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.3%
Contains more Carbs +184.4%
Contains more Other +25%
Contains more Fats +100%
Equal in Water - 95.32
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +13.3%
Contains more Carbs +184.4%
Contains more Other +25%
Contains more Fats +100%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +100%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Chinese cabbage Opinion
Net carbs 2.6g 1.18g Kohlrabi
Protein 1.7g 1.5g Kohlrabi
Fats 0.1g 0.2g Chinese cabbage
Carbs 6.2g 2.18g Kohlrabi
Calories 27kcal 13kcal Kohlrabi
Sugar 2.6g 1.18g Chinese cabbage
Fiber 3.6g 1g Kohlrabi
Calcium 24mg 105mg Chinese cabbage
Iron 0.4mg 0.8mg Chinese cabbage
Magnesium 19mg 19mg
Phosphorus 46mg 37mg Kohlrabi
Potassium 350mg 252mg Kohlrabi
Sodium 20mg 65mg Kohlrabi
Zinc 0.03mg 0.19mg Chinese cabbage
Copper 0.129mg 0.021mg Kohlrabi
Manganese 0.139mg 0.159mg Chinese cabbage
Selenium 0.7µg 0.5µg Kohlrabi
Vitamin A 36IU 4468IU Chinese cabbage
Vitamin A RAE 2µg 223µg Chinese cabbage
Vitamin E 0.48mg 0.09mg Kohlrabi
Vitamin C 62mg 45mg Kohlrabi
Vitamin B1 0.05mg 0.04mg Kohlrabi
Vitamin B2 0.02mg 0.07mg Chinese cabbage
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.165mg 0.088mg Kohlrabi
Vitamin B6 0.15mg 0.194mg Chinese cabbage
Folate 16µg 66µg Chinese cabbage
Choline 12.3mg 6.4mg Kohlrabi
Vitamin K 0.1µg 45.5µg Chinese cabbage
Tryptophan 0.01mg 0.015mg Chinese cabbage
Threonine 0.049mg 0.049mg
Isoleucine 0.078mg 0.085mg Chinese cabbage
Leucine 0.067mg 0.088mg Chinese cabbage
Lysine 0.056mg 0.089mg Chinese cabbage
Methionine 0.013mg 0.009mg Kohlrabi
Phenylalanine 0.039mg 0.044mg Chinese cabbage
Valine 0.05mg 0.066mg Chinese cabbage
Histidine 0.019mg 0.026mg Chinese cabbage
Saturated Fat 0.013g 0.027g Kohlrabi
Monounsaturated Fat 0.007g 0.015g Chinese cabbage
Polyunsaturated fat 0.048g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Kohlrabi
52%
Chinese cabbage
Minerals Daily Need Coverage Score
15%
Kohlrabi
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.42g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.