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Kohlrabi vs Cauliflower - In-Depth Nutrition Comparison

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What are the main differences between Kohlrabi and Cauliflower?

  • Kohlrabi is richer in Vitamin C, Copper, and Fiber, yet Cauliflower is richer in Vitamin K, Folate, Vitamin B5, and Choline.
  • Kohlrabi's daily need coverage for Vitamin C is 15% higher.
  • Kohlrabi has 3 times more Copper than Cauliflower. Kohlrabi has 0.129mg of Copper, while Cauliflower has 0.039mg.

We used Kohlrabi, raw and Cauliflower, raw types in this comparison.

Infographic

Kohlrabi vs Cauliflower 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 Magnesium +26.7%
Contains more Potassium +17.1%
Contains less Sodium -33.3%
Contains more Copper +230.8%
Contains more Zinc +800%
Equal in Calcium - 22
Equal in Iron - 0.42
Equal in Phosphorus - 44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Magnesium +26.7%
Contains more Potassium +17.1%
Contains less Sodium -33.3%
Contains more Copper +230.8%
Contains more Zinc +800%
Equal in Calcium - 22
Equal in Iron - 0.42
Equal in Phosphorus - 44

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 +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +28.6%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Folate +256.3%
Contains more Vitamin K +15400%
Equal in Vitamin B1 - 0.05
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +28.6%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +304.2%
Contains more Vitamin B6 +22.7%
Contains more Folate +256.3%
Contains more Vitamin K +15400%
Equal in Vitamin B1 - 0.05

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 Cauliflower
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 Cauliflower Opinion
Net carbs 2.6g 2.97g Cauliflower
Protein 1.7g 1.92g Cauliflower
Fats 0.1g 0.28g Cauliflower
Carbs 6.2g 4.97g Kohlrabi
Calories 27kcal 25kcal Kohlrabi
Starch g g
Fructose g 0.97g Cauliflower
Sugar 2.6g 1.91g Cauliflower
Fiber 3.6g 2g Kohlrabi
Calcium 24mg 22mg Kohlrabi
Iron 0.4mg 0.42mg Cauliflower
Magnesium 19mg 15mg Kohlrabi
Phosphorus 46mg 44mg Kohlrabi
Potassium 350mg 299mg Kohlrabi
Sodium 20mg 30mg Kohlrabi
Zinc 0.03mg 0.27mg Cauliflower
Copper 0.129mg 0.039mg Kohlrabi
Vitamin A 36IU 0IU Kohlrabi
Vitamin E 0.48mg 0.08mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 48.2mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.02mg 0.06mg Cauliflower
Vitamin B3 0.4mg 0.507mg Cauliflower
Vitamin B5 0.165mg 0.667mg Cauliflower
Vitamin B6 0.15mg 0.184mg Cauliflower
Folate 16µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 15.5µg Cauliflower
Tryptophan 0.01mg 0.02mg Cauliflower
Threonine 0.049mg 0.076mg Cauliflower
Isoleucine 0.078mg 0.071mg Kohlrabi
Leucine 0.067mg 0.106mg Cauliflower
Lysine 0.056mg 0.217mg Cauliflower
Methionine 0.013mg 0.02mg Cauliflower
Phenylalanine 0.039mg 0.065mg Cauliflower
Valine 0.05mg 0.125mg Cauliflower
Histidine 0.019mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.13g Kohlrabi
Monounsaturated Fat 0.007g 0.034g Cauliflower
Polyunsaturated fat 0.048g 0.031g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Cauliflower
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
30
Cauliflower
Mineral Summary Score
17
Kohlrabi
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
6%
Kohlrabi
5%
Cauliflower
Fats
0%
Kohlrabi
1%
Cauliflower

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.69g)
Which food is cheaper?
Cauliflower
Cauliflower 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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.