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Kohlrabi vs. Crab meat — In-Depth Nutrition Comparison

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How are kohlrabi and crab meat different?

  • Kohlrabi is richer in vitamin C and fiber, while crab meat is higher in vitamin B12, copper, selenium, zinc, phosphorus, and magnesium.
  • Crab meat covers your daily need for vitamin B12, 479% more than kohlrabi.
  • Kohlrabi is lower in sodium.
  • Kohlrabi has a higher glycemic index (20) than crab meat (0).

Kohlrabi, raw and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Kohlrabi vs Crab meat 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" 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +33.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +247.5%
Contains more MagnesiumMagnesium +231.6%
Contains more CalciumCalcium +145.8%
Contains more IronIron +90%
Contains more CopperCopper +816.3%
Contains more ZincZinc +25300%
Contains more PhosphorusPhosphorus +508.7%
Contains more SeleniumSelenium +5614.3%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +715.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +235%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +218.8%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.053mg

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.3%
Contains more ProteinProtein +1038.2%
Contains more FatsFats +1440%
Contains more OtherOther +56%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +2542.9%
Contains more Poly. FatPolyunsaturated fat +1016.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Crab meat
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 minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.129mg 1.182mg 117%
Selenium 0.7µg 40µg 71%
Zinc 0.03mg 7.62mg 69%
Vitamin C 62mg 7.6mg 60%
Sodium 20mg 1072mg 46%
Protein 1.7g 19.35g 35%
Phosphorus 46mg 280mg 33%
Cholesterol 0mg 53mg 18%
Fiber 3.6g 0g 14%
Magnesium 19mg 63mg 10%
Folate 16µg 51µg 9%
Vitamin B3 0.4mg 1.34mg 6%
Vitamin B5 0.165mg 0.4mg 5%
Iron 0.4mg 0.76mg 5%
Manganese 0.139mg 0.04mg 4%
Calcium 24mg 59mg 4%
Calories 27kcal 97kcal 4%
Polyunsaturated fat 0.048g 0.536g 3%
Vitamin B2 0.02mg 0.055mg 3%
Vitamin E 0.48mg 3%
Potassium 350mg 262mg 3%
Choline 12.3mg 2%
Carbs 6.2g 0g 2%
Fats 0.1g 1.54g 2%
Vitamin B6 0.15mg 0.18mg 2%
Vitamin A 2µg 9µg 1%
Saturated fat 0.013g 0.133g 1%
Net carbs 2.6g 0g N/A
Sugar 2.6g N/A
Vitamin B1 0.05mg 0.053mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.007g 0.185g 0%
Tryptophan 0.01mg 0.269mg 0%
Threonine 0.049mg 0.783mg 0%
Isoleucine 0.078mg 0.938mg 0%
Leucine 0.067mg 1.536mg 0%
Lysine 0.056mg 1.684mg 0%
Methionine 0.013mg 0.545mg 0%
Phenylalanine 0.039mg 0.817mg 0%
Valine 0.05mg 0.91mg 0%
Histidine 0.019mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Which food is preferable for your diet?

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

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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
23%
Kohlrabi
125%
Crab meat
Minerals Daily Need Coverage Score
15%
Kohlrabi
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 1052mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.12g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $11.4)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
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

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.