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Kohlrabi vs. Crab stick — In-Depth Nutrition Comparison

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How are kohlrabi and crab stick different?

  • Kohlrabi is higher in vitamin C, fiber, copper, and potassium; however, crab stick is richer in selenium, phosphorus, vitamin B12, and magnesium.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Kohlrabi contains 7 times more fiber than crab stick. While kohlrabi contains 3.6g of fiber, crab stick contains only 0.5g.
  • Kohlrabi has less sodium.
  • Kohlrabi has a lower glycemic index (20) than crab stick (50).

Kohlrabi, raw and Crustaceans, crab, alaska king, imitation, made from surimi are the varieties used in this article.

Infographic

Kohlrabi vs Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +288.9%
Contains more CopperCopper +303.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1163.6%
Contains more MagnesiumMagnesium +126.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +513%
Contains more SeleniumSelenium +3085.7%
~equal in Iron ~0.39mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin D ~0µg
~equal in Choline ~13mg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +21.9%
Contains more ProteinProtein +348.2%
Contains more FatsFats +360%
Contains more CarbsCarbs +141.9%
Contains more OtherOther +126%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +3828.6%
Contains more Poly. FatPolyunsaturated fat +197.9%

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 stick
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Crab stick DV% diff.
Vitamin C 62mg 0mg 69%
Selenium 0.7µg 22.3µg 39%
Phosphorus 46mg 282mg 34%
Vitamin B12 0µg 0.57µg 24%
Sodium 20mg 529mg 22%
Protein 1.7g 7.62g 12%
Fiber 3.6g 0.5g 12%
Copper 0.129mg 0.032mg 11%
Potassium 350mg 90mg 8%
Cholesterol 0mg 20mg 7%
Magnesium 19mg 43mg 6%
Manganese 0.139mg 0.011mg 6%
Vitamin B2 0.02mg 0.08mg 5%
Folate 16µg 0µg 4%
Carbs 6.2g 15g 3%
Zinc 0.03mg 0.33mg 3%
Vitamin B5 0.165mg 0mg 3%
Calories 27kcal 95kcal 3%
Vitamin B6 0.15mg 0.13mg 2%
Vitamin E 0.48mg 0.17mg 2%
Vitamin B1 0.05mg 0.03mg 2%
Monounsaturated fat 0.007g 0.275g 1%
Polyunsaturated fat 0.048g 0.143g 1%
Fructose 0.62g 1%
Saturated fat 0.013g 0.216g 1%
Vitamin B3 0.4mg 0.62mg 1%
Fats 0.1g 0.46g 1%
Calcium 24mg 13mg 1%
Starch 3.5g 1%
Net carbs 2.6g 14.5g N/A
Iron 0.4mg 0.39mg 0%
Sugar 2.6g 6.25g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0g 0.008g N/A
Choline 12.3mg 13mg 0%
Tryptophan 0.01mg 0.075mg 0%
Threonine 0.049mg 0.285mg 0%
Isoleucine 0.078mg 0.23mg 0%
Leucine 0.067mg 0.607mg 0%
Lysine 0.056mg 0.707mg 0%
Methionine 0.013mg 0.261mg 0%
Phenylalanine 0.039mg 0.26mg 0%
Valine 0.05mg 0.286mg 0%
Histidine 0.019mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Crab stick
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
12%
Crab stick
Minerals Daily Need Coverage Score
15%
Kohlrabi
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.65g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 30)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $11.4)
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

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 stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.