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Kohlrabi vs Endive - In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Endive

  • Kohlrabi has more Vitamin C, and Vitamin B6, however Endive has more Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A, Zinc, and Iron.
  • Daily need coverage for Vitamin K from Endive is 192% higher.
  • Endive has 10 times less Vitamin C than Kohlrabi. Kohlrabi has 62mg of Vitamin C, while Endive has 6.5mg.

Food types used in this article are Kohlrabi, raw and Endive, raw.

Infographic

Kohlrabi vs Endive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +11.5%
Contains more Magnesium +26.7%
Contains more Copper +30.3%
Contains more Phosphorus +64.3%
Contains more Iron +107.5%
Contains more Calcium +116.7%
Contains more Zinc +2533.3%
Equal in Sodium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Potassium +11.5%
Contains more Magnesium +26.7%
Contains more Copper +30.3%
Contains more Phosphorus +64.3%
Contains more Iron +107.5%
Contains more Calcium +116.7%
Contains more Zinc +2533.3%
Equal in Sodium - 22

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
:
6
Endive
Contains more Vitamin C +853.8%
Contains more Vitamin B6 +650%
Contains more Vitamin A +5919.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +445.5%
Contains more Vitamin K +230900%
Contains more Folate +787.5%
Equal in Vitamin E - 0.44
Equal in Vitamin B3 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin C +853.8%
Contains more Vitamin B6 +650%
Contains more Vitamin A +5919.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +445.5%
Contains more Vitamin K +230900%
Contains more Folate +787.5%
Equal in Vitamin E - 0.44
Equal in Vitamin B3 - 0.4

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
79
Endive
Mineral Summary Score
17
Kohlrabi
19
Endive

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
8%
Endive
Carbohydrates
6%
Kohlrabi
3%
Endive
Fats
0%
Kohlrabi
1%
Endive

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 Endive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.35g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.2)
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.

All nutrients comparison - raw data values

Nutrient Kohlrabi Endive Opinion
Calories 27 17 Kohlrabi
Protein 1.7 1.25 Kohlrabi
Fats 0.1 0.2 Endive
Vitamin C 62 6.5 Kohlrabi
Net carbs 2.5999999046325684 0.25 Kohlrabi
Carbs 6.2 3.35 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.83 Endive
Calcium 24 52 Endive
Potassium 350 314 Kohlrabi
Magnesium 19 15 Kohlrabi
Sugar 2.6 0.25 Endive
Fiber 3.6 3.1 Kohlrabi
Copper 0.129 0.099 Kohlrabi
Zinc 0.03 0.79 Endive
Starch
Phosphorus 46 28 Kohlrabi
Sodium 20 22 Kohlrabi
Vitamin A 36 2167 Endive
Vitamin E 0.48 0.44 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.08 Endive
Vitamin B2 0.02 0.075 Endive
Vitamin B3 0.4 0.4
Vitamin B5 0.165 0.9 Endive
Vitamin B6 0.15 0.02 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 231 Endive
Folate 16 142 Endive
Trans Fat 0 0
Saturated Fat 0.013 0.048 Kohlrabi
Monounsaturated Fat 0.007 0.004 Kohlrabi
Polyunsaturated fat 0.048 0.087 Endive
Tryptophan 0.01 0.005 Kohlrabi
Threonine 0.049 0.05 Endive
Isoleucine 0.078 0.072 Kohlrabi
Leucine 0.067 0.098 Endive
Lysine 0.056 0.063 Endive
Methionine 0.013 0.014 Endive
Phenylalanine 0.039 0.053 Endive
Valine 0.05 0.063 Endive
Histidine 0.019 0.023 Endive
Fructose

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.