Kohlrabi vs. Chard — In-Depth Nutrition Comparison
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How are Kohlrabi and Chard different?
- Kohlrabi is higher in Vitamin C, and Fiber, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , Manganese, and Potassium.
- Daily need coverage for Vitamin K from Chard is 273% higher.
- Kohlrabi contains 3 times more Vitamin C than Chard. While Kohlrabi contains 62mg of Vitamin C, Chard contains only 18mg.
- Kohlrabi has less Sodium.
Kohlrabi, raw and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.
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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.
Contains
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Phosphorus
+39.4%
Contains
less
Sodium
-88.8%
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Calcium
+141.7%
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Iron
+465%
Contains
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Magnesium
+352.6%
Contains
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Potassium
+56.9%
Contains
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Zinc
+1000%
Contains
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Copper
+26.4%
Contains
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Manganese
+140.3%
Contains
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Selenium
+28.6%
Contains
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Phosphorus
+39.4%
Contains
less
Sodium
-88.8%
Contains
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Calcium
+141.7%
Contains
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Iron
+465%
Contains
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Magnesium
+352.6%
Contains
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Potassium
+56.9%
Contains
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Zinc
+1000%
Contains
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Copper
+26.4%
Contains
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Manganese
+140.3%
Contains
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Selenium
+28.6%
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.
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Contains
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Vitamin C
+244.4%
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Vitamin B1
+47.1%
Contains
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Vitamin B3
+11.1%
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Vitamin B6
+76.5%
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Folate
+77.8%
Contains
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Vitamin A
+16911.1%
Contains
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Vitamin E
+293.8%
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Vitamin B2
+330%
Contains
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Vitamin K
+327200%
Equal in Vitamin B3 - 0.36
Equal in Vitamin B5 - 0.163
Contains
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Vitamin C
+244.4%
Contains
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Vitamin B1
+47.1%
Contains
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Vitamin B3
+11.1%
Contains
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Vitamin B6
+76.5%
Contains
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Folate
+77.8%
Contains
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Vitamin A
+16911.1%
Contains
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Vitamin E
+293.8%
Contains
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Vitamin B2
+330%
Contains
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Vitamin K
+327200%
Equal in Vitamin B3 - 0.36
Equal in Vitamin B5 - 0.163
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+25%
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Carbs
+50.1%
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Protein
+10.6%
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Other
+26%
Equal in Water - 92.65
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Fats
+25%
Contains
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Carbs
+50.1%
Contains
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Protein
+10.6%
Contains
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Other
+26%
Equal in Water - 92.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+71.4%
Contains
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Monounsaturated Fat
+128.6%
Equal in Saturated Fat - 0.012
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Polyunsaturated fat
+71.4%
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Monounsaturated Fat
+128.6%
Equal in Saturated Fat - 0.012
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.6g | 2.03g |
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| Protein | 1.7g | 1.88g |
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| Fats | 0.1g | 0.08g |
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| Carbs | 6.2g | 4.13g |
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| Calories | 27kcal | 20kcal |
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| Sugar | 2.6g | 1.1g |
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| Fiber | 3.6g | 2.1g |
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| Calcium | 24mg | 58mg |
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| Iron | 0.4mg | 2.26mg |
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| Magnesium | 19mg | 86mg |
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| Phosphorus | 46mg | 33mg |
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| Potassium | 350mg | 549mg |
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| Sodium | 20mg | 179mg |
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| Zinc | 0.03mg | 0.33mg |
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| Copper | 0.129mg | 0.163mg |
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| Manganese | 0.139mg | 0.334mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 36IU | 6124IU |
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| Vitamin A RAE | 2µg | 306µg |
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| Vitamin E | 0.48mg | 1.89mg |
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| Vitamin C | 62mg | 18mg |
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| Vitamin B1 | 0.05mg | 0.034mg |
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| Vitamin B2 | 0.02mg | 0.086mg |
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| Vitamin B3 | 0.4mg | 0.36mg |
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| Vitamin B5 | 0.165mg | 0.163mg |
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| Vitamin B6 | 0.15mg | 0.085mg |
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| Folate | 16µg | 9µg |
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| Vitamin K | 0.1µg | 327.3µg |
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| Tryptophan | 0.01mg | 0.018mg |
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| Threonine | 0.049mg | 0.086mg |
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| Isoleucine | 0.078mg | 0.154mg |
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| Leucine | 0.067mg | 0.135mg |
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| Lysine | 0.056mg | 0.103mg |
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| Methionine | 0.013mg | 0.02mg |
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| Phenylalanine | 0.039mg | 0.114mg |
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| Valine | 0.05mg | 0.114mg |
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| Histidine | 0.019mg | 0.038mg |
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| Saturated Fat | 0.013g | 0.012g |
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| Monounsaturated Fat | 0.007g | 0.016g |
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| Polyunsaturated fat | 0.048g | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
113%
Minerals Daily Need Coverage Score
15%
36%
Comparison summary
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 159mg)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Chard is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Chard is cheaper (difference - $0.6)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.