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Kohlrabi vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and cod?

  • Kohlrabi is richer in vitamin C, fiber, and copper, yet cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B3, and choline.
  • Cod's daily need coverage for vitamin B5 is 3057% higher.
  • Cod has a lower glycemic index than kohlrabi.

We used Kohlrabi, raw and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Kohlrabi vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +50%
Contains more CopperCopper +360.7%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +826.7%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +18%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +341.3%
Contains more SeleniumSelenium +4628.6%
~equal in Iron ~0.38mg

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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +6100%
Contains more FolateFolate +128.6%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +92627.3%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +430.1%
~equal in Vitamin K ~0.1µg

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12%
Contains more OtherOther +233.3%
Contains more ProteinProtein +947.6%
Contains more FatsFats +570%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +1242.9%
Contains more Poly. FatPolyunsaturated fat +381.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Cod DV% diff.
Vitamin B5 0.165mg 153mg 3057%
Vitamin C 62mg 1mg 68%
Selenium 0.7µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.7g 17.81g 32%
Phosphorus 46mg 203mg 22%
Fiber 3.6g 0g 14%
Cholesterol 0mg 43mg 14%
Copper 0.129mg 0.028mg 11%
Choline 12.3mg 65.2mg 10%
Vitamin B3 0.4mg 2.063mg 10%
Vitamin B6 0.15mg 0.245mg 7%
Manganese 0.139mg 0.015mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Zinc 0.03mg 0.45mg 4%
Vitamin B2 0.02mg 0.065mg 3%
Magnesium 19mg 32mg 3%
Calories 27kcal 82kcal 3%
Folate 16µg 7µg 2%
Vitamin B1 0.05mg 0.076mg 2%
Carbs 6.2g 0g 2%
Potassium 350mg 413mg 2%
Vitamin E 0.48mg 0.64mg 1%
Vitamin A 2µg 12µg 1%
Saturated fat 0.013g 0.131g 1%
Fats 0.1g 0.67g 1%
Polyunsaturated fat 0.048g 0.231g 1%
Sodium 20mg 54mg 1%
Calcium 24mg 16mg 1%
Net carbs 2.6g 0g N/A
Iron 0.4mg 0.38mg 0%
Sugar 2.6g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.007g 0.094g 0%
Tryptophan 0.01mg 0.199mg 0%
Threonine 0.049mg 0.781mg 0%
Isoleucine 0.078mg 0.821mg 0%
Leucine 0.067mg 1.447mg 0%
Lysine 0.056mg 1.635mg 0%
Methionine 0.013mg 0.527mg 0%
Phenylalanine 0.039mg 0.695mg 0%
Valine 0.05mg 0.917mg 0%
Histidine 0.019mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Kohlrabi
731%
Cod
Minerals Daily Need Coverage Score
15%
Kohlrabi
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.118g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.7)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.