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  6. Kohlrabi vs. Chard raw

Kohlrabi vs. Chard raw — In-Depth Nutrition Comparison

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How are kohlrabi and chard raw different?

  • Kohlrabi is richer in vitamin C and fiber, while chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, vitamin E, and copper.
  • Chard raw covers your daily need for vitamin K, 692% more than kohlrabi.
  • Kohlrabi contains 2 times more fiber than chard raw. Kohlrabi contains 3.6g of fiber, while chard raw contains 1.6g.
  • Kohlrabi is lower in sodium.
  • Chard raw has a higher glycemic index (32) than kohlrabi (20).

Kohlrabi, raw and Chard, swiss, raw types were used in this article.

Infographic

Kohlrabi vs Chard raw 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.
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -90.6%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +112.5%
Contains more IronIron +350%
Contains more CopperCopper +38.8%
Contains more ZincZinc +1100%
Contains more ManganeseManganese +163.3%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~379mg
~equal in Phosphorus ~46mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +106.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +293.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin C 62mg 30mg 36%
Vitamin A 2µg 306µg 34%
Iron 0.4mg 1.8mg 18%
Magnesium 19mg 81mg 15%
Manganese 0.139mg 0.366mg 10%
Vitamin E 0.48mg 1.89mg 9%
Fiber 3.6g 1.6g 8%
Sodium 20mg 213mg 8%
Copper 0.129mg 0.179mg 6%
Vitamin B2 0.02mg 0.09mg 5%
Vitamin B6 0.15mg 0.099mg 4%
Calcium 24mg 51mg 3%
Zinc 0.03mg 0.36mg 3%
Carbs 6.2g 3.74g 1%
Potassium 350mg 379mg 1%
Folate 16µg 14µg 1%
Choline 12.3mg 18mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Calories 27kcal 19kcal 0%
Protein 1.7g 1.8g 0%
Fats 0.1g 0.2g 0%
Net carbs 2.6g 2.14g N/A
Sugar 2.6g 1.1g N/A
Phosphorus 46mg 46mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B5 0.165mg 0.172mg 0%
Saturated fat 0.013g 0.03g 0%
Monounsaturated fat 0.007g 0.04g 0%
Polyunsaturated fat 0.048g 0.07g 0%
Tryptophan 0.01mg 0.017mg 0%
Threonine 0.049mg 0.083mg 0%
Isoleucine 0.078mg 0.147mg 0%
Leucine 0.067mg 0.13mg 0%
Lysine 0.056mg 0.099mg 0%
Methionine 0.013mg 0.019mg 0%
Phenylalanine 0.039mg 0.11mg 0%
Valine 0.05mg 0.11mg 0%
Histidine 0.019mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +65.8%
Contains more FatsFats +100%
Contains more OtherOther +60%
~equal in Protein ~1.8g
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +471.4%
Contains more Poly. FatPolyunsaturated fat +45.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.