Kohlrabi vs. Asparagus — In-Depth Nutrition Comparison
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Important differences between Kohlrabi and Asparagus
- Kohlrabi has more Vitamin C, and Fiber, however, Asparagus is richer in Vitamin K, Iron, Vitamin B2, Folate, Vitamin B1, and Copper.
- Kohlrabi's daily need coverage for Vitamin C is 63% more.
- Kohlrabi contains 2 times more Potassium than Asparagus. Kohlrabi contains 350mg of Potassium, while Asparagus contains 202mg.
The food varieties used in the comparison are Kohlrabi, raw and Asparagus, raw.
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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more PotassiumPotassium | +73.3% |
| Contains more IronIron | +435% |
| Contains more CopperCopper | +46.5% |
| Contains more ZincZinc | +1700% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +13.7% |
| Contains more SeleniumSelenium | +228.6% |
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.
| Contains more Vitamin CVitamin C | +1007.1% |
| Contains more Vitamin B6Vitamin B6 | +64.8% |
| Contains more Vitamin AVitamin A | +2000% |
| Contains more Vitamin EVitamin E | +135.4% |
| Contains more Vitamin B1Vitamin B1 | +186% |
| Contains more Vitamin B2Vitamin B2 | +605% |
| Contains more Vitamin B3Vitamin B3 | +144.5% |
| Contains more Vitamin B5Vitamin B5 | +66.1% |
| Contains more Vitamin KVitamin K | +41500% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +30.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +59.8% |
| Contains more OtherOther | +72.4% |
| Contains more ProteinProtein | +29.4% |
| Contains more FatsFats | +20% |
~equal in
Water
~93.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -67.5% |
| Contains more Mono. FatMonounsaturated Fat | +∞% |
~equal in
Polyunsaturated fat
~0.05g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 27kcal | 20kcal |
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| Protein | 1.7g | 2.2g |
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| Fats | 0.1g | 0.12g |
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| Vitamin C | 62mg | 5.6mg |
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| Net carbs | 2.6g | 1.78g |
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| Carbs | 6.2g | 3.88g |
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| Magnesium | 19mg | 14mg |
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| Calcium | 24mg | 24mg | |
| Potassium | 350mg | 202mg |
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| Iron | 0.4mg | 2.14mg |
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| Sugar | 2.6g | 1.88g |
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| Fiber | 3.6g | 2.1g |
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| Copper | 0.129mg | 0.189mg |
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| Zinc | 0.03mg | 0.54mg |
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| Phosphorus | 46mg | 52mg |
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| Sodium | 20mg | 2mg |
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| Vitamin A | 36IU | 756IU |
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| Vitamin A | 2µg | 38µg |
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| Vitamin E | 0.48mg | 1.13mg |
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| Manganese | 0.139mg | 0.158mg |
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| Selenium | 0.7µg | 2.3µg |
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| Vitamin B1 | 0.05mg | 0.143mg |
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| Vitamin B2 | 0.02mg | 0.141mg |
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| Vitamin B3 | 0.4mg | 0.978mg |
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| Vitamin B5 | 0.165mg | 0.274mg |
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| Vitamin B6 | 0.15mg | 0.091mg |
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| Vitamin K | 0.1µg | 41.6µg |
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| Folate | 16µg | 52µg |
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| Choline | 12.3mg | 16mg |
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| Saturated Fat | 0.013g | 0.04g |
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| Monounsaturated Fat | 0.007g | 0g |
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| Polyunsaturated fat | 0.048g | 0.05g |
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| Tryptophan | 0.01mg | 0.027mg |
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| Threonine | 0.049mg | 0.084mg |
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| Isoleucine | 0.078mg | 0.075mg |
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| Leucine | 0.067mg | 0.128mg |
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| Lysine | 0.056mg | 0.104mg |
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| Methionine | 0.013mg | 0.031mg |
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| Phenylalanine | 0.039mg | 0.075mg |
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| Valine | 0.05mg | 0.115mg |
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| Histidine | 0.019mg | 0.049mg |
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| Fructose | 1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
28%
Minerals Daily Need Coverage Score
15%
25%
Comparison summary
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kohlrabi is cheaper (difference - $3.4)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)