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  6. Kohlrabi vs. Cardoon

Kohlrabi vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between Kohlrabi and Cardoon

  • Kohlrabi has more Vitamin C, and Fiber, while Cardoon has more Folate, Copper, Magnesium, and Manganese.
  • Kohlrabi covers your daily need of Vitamin C 67% more than Cardoon.
  • Kohlrabi contains 2 times more Fiber than Cardoon. While Kohlrabi contains 3.6g of Fiber, Cardoon contains only 1.6g.
  • The amount of Sodium in Kohlrabi is lower.

These are the specific foods used in this comparison Kohlrabi, raw and Cardoon, raw.

Infographic

Kohlrabi vs Cardoon 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.
Kohlrabi
Kohlrabi
3
:
7
Cardoon
Cardoon
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Contains more Selenium +250%
Contains more Calcium +191.7%
Contains more Iron +75%
Contains more Magnesium +121.1%
Contains more Potassium +14.3%
Contains more Zinc +466.7%
Contains more Copper +79.1%
Contains more Manganese +84.2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Contains more Selenium +250%
Contains more Calcium +191.7%
Contains more Iron +75%
Contains more Magnesium +121.1%
Contains more Potassium +14.3%
Contains more Zinc +466.7%
Contains more Copper +79.1%
Contains more Manganese +84.2%

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.
Kohlrabi
Kohlrabi
7
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +3000%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +29.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +104.8%
Contains more Folate +325%
Kohlrabi
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%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +3000%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +29.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +104.8%
Contains more Folate +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
2
Cardoon
Cardoon
Contains more Protein +142.9%
Contains more Carbs +52.3%
Contains more Other +13%
Equal in Fats - 0.1
Equal in Water - 94
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +142.9%
Contains more Carbs +52.3%
Contains more Other +13%
Equal in Fats - 0.1
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +17.1%
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +157.1%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +17.1%
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +157.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Cardoon Opinion
Net carbs 2.6g 2.47g Kohlrabi
Protein 1.7g 0.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 6.2g 4.07g Kohlrabi
Calories 27kcal 17kcal Kohlrabi
Sugar 2.6g Cardoon
Fiber 3.6g 1.6g Kohlrabi
Calcium 24mg 70mg Cardoon
Iron 0.4mg 0.7mg Cardoon
Magnesium 19mg 42mg Cardoon
Phosphorus 46mg 23mg Kohlrabi
Potassium 350mg 400mg Cardoon
Sodium 20mg 170mg Kohlrabi
Zinc 0.03mg 0.17mg Cardoon
Copper 0.129mg 0.231mg Cardoon
Manganese 0.139mg 0.256mg Cardoon
Selenium 0.7µg 0.2µg Kohlrabi
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 2mg Kohlrabi
Vitamin B1 0.05mg 0.02mg Kohlrabi
Vitamin B2 0.02mg 0.03mg Cardoon
Vitamin B3 0.4mg 0.3mg Kohlrabi
Vitamin B5 0.165mg 0.338mg Cardoon
Vitamin B6 0.15mg 0.116mg Kohlrabi
Folate 16µg 68µg Cardoon
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.011g Cardoon
Monounsaturated Fat 0.007g 0.018g Cardoon
Polyunsaturated fat 0.048g 0.041g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Cardoon
Low Fats diet Equal
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
25%
Kohlrabi
10%
Cardoon
Minerals Daily Need Coverage Score
15%
Kohlrabi
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 150mg)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 20)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.6)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.