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Kohlrabi vs Chinese broccoli - In-Depth Nutrition Comparison

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Significant differences between Kohlrabi and Chinese broccoli

  • Kohlrabi has more Vitamin C, Copper, and Vitamin B6, however Chinese broccoli is richer in Vitamin K, Folate, Vitamin B2, Vitamin A RAE, Calcium, and Manganese.
  • Chinese broccoli covers your daily Vitamin K needs 71% more than Kohlrabi.
  • Chinese broccoli has 2 times less Vitamin C than Kohlrabi. Kohlrabi has 62mg of Vitamin C, while Chinese broccoli has 28.2mg.

Specific food types used in this comparison are Kohlrabi, raw and Broccoli, chinese, cooked.

Infographic

Kohlrabi vs Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +12.2%
Contains more Potassium +34.1%
Contains more Copper +111.5%
Contains more Calcium +316.7%
Contains more Iron +40%
Contains less Sodium -65%
Contains more Zinc +1200%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Phosphorus +12.2%
Contains more Potassium +34.1%
Contains more Copper +111.5%
Contains more Calcium +316.7%
Contains more Iron +40%
Contains less Sodium -65%
Contains more Zinc +1200%
Equal in Magnesium - 18

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 C +119.9%
Contains more Vitamin B6 +114.3%
Contains more Vitamin A +4450%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +630%
Contains more Folate +518.8%
Contains more Vitamin K +84700%
Equal in Vitamin E - 0.48
Equal in Vitamin B3 - 0.437
Equal in Vitamin B5 - 0.159
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin C +119.9%
Contains more Vitamin B6 +114.3%
Contains more Vitamin A +4450%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +630%
Contains more Folate +518.8%
Contains more Vitamin K +84700%
Equal in Vitamin E - 0.48
Equal in Vitamin B3 - 0.437
Equal in Vitamin B5 - 0.159

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 Chinese broccoli
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium 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 broccoli Opinion
Net carbs 2.6g 1.31g Kohlrabi
Protein 1.7g 1.14g Kohlrabi
Fats 0.1g 0.72g Chinese broccoli
Carbs 6.2g 3.81g Kohlrabi
Calories 27kcal 22kcal Kohlrabi
Starch g g
Fructose g g
Sugar 2.6g 0.84g Chinese broccoli
Fiber 3.6g 2.5g Kohlrabi
Calcium 24mg 100mg Chinese broccoli
Iron 0.4mg 0.56mg Chinese broccoli
Magnesium 19mg 18mg Kohlrabi
Phosphorus 46mg 41mg Kohlrabi
Potassium 350mg 261mg Kohlrabi
Sodium 20mg 7mg Chinese broccoli
Zinc 0.03mg 0.39mg Chinese broccoli
Copper 0.129mg 0.061mg Kohlrabi
Vitamin A 36IU 1638IU Chinese broccoli
Vitamin E 0.48mg 0.48mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 28.2mg Kohlrabi
Vitamin B1 0.05mg 0.095mg Chinese broccoli
Vitamin B2 0.02mg 0.146mg Chinese broccoli
Vitamin B3 0.4mg 0.437mg Chinese broccoli
Vitamin B5 0.165mg 0.159mg Kohlrabi
Vitamin B6 0.15mg 0.07mg Kohlrabi
Folate 16µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 84.8µg Chinese broccoli
Tryptophan 0.01mg mg Kohlrabi
Threonine 0.049mg mg Kohlrabi
Isoleucine 0.078mg mg Kohlrabi
Leucine 0.067mg mg Kohlrabi
Lysine 0.056mg mg Kohlrabi
Methionine 0.013mg mg Kohlrabi
Phenylalanine 0.039mg mg Kohlrabi
Valine 0.05mg mg Kohlrabi
Histidine 0.019mg mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.11g Kohlrabi
Monounsaturated Fat 0.007g 0.05g Chinese broccoli
Polyunsaturated fat 0.048g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Chinese broccoli
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
48
Chinese broccoli
Mineral Summary Score
17
Kohlrabi
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
6%
Kohlrabi
4%
Chinese broccoli
Fats
0%
Kohlrabi
3%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 13mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.6)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.