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Kohlrabi vs Garlic - In-Depth Nutrition Comparison

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What are the main differences between Kohlrabi and Garlic?

  • Kohlrabi is richer in Vitamin C, yet Garlic is richer in Vitamin B6, Manganese, Selenium, Copper, Iron, Calcium, Phosphorus, Vitamin B1 and Zinc.
  • Garlic's daily need coverage for Vitamin B6 is 83% higher.
  • Kohlrabi has 2 times more Vitamin C than Garlic. Kohlrabi has 62mg of Vitamin C, while Garlic has 31.2mg.

We used Kohlrabi, raw and Garlic, raw types in this comparison.

Infographic

Kohlrabi vs Garlic 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
:
8
Garlic
Contains more Iron +325%
Contains more Calcium +654.2%
Contains more Potassium +14.6%
Contains more Magnesium +31.6%
Contains more Copper +131.8%
Contains more Zinc +3766.7%
Contains more Phosphorus +232.6%
Contains less Sodium -15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Iron +325%
Contains more Calcium +654.2%
Contains more Potassium +14.6%
Contains more Magnesium +31.6%
Contains more Copper +131.8%
Contains more Zinc +3766.7%
Contains more Phosphorus +232.6%
Contains less Sodium -15%

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
Garlic
Contains more Vitamin C +98.7%
Contains more Vitamin A +300%
Contains more Vitamin E +500%
Contains more Folate +433.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +261.2%
Contains more Vitamin B6 +723.3%
Contains more Vitamin K +1600%
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 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Contains more Vitamin C +98.7%
Contains more Vitamin A +300%
Contains more Vitamin E +500%
Contains more Folate +433.3%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +261.2%
Contains more Vitamin B6 +723.3%
Contains more Vitamin K +1600%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Kohlrabi
43
Garlic
Mineral Summary Score
17
Kohlrabi
46
Garlic

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 the food
Protein
10%
Kohlrabi
38%
Garlic
Carbohydrates
6%
Kohlrabi
33%
Garlic
Fats
0%
Kohlrabi
2%
Garlic

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Garlic
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kohlrabi Garlic
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 is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 10)
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 1.6g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kohlrabi Garlic Opinion
Calories 27 149 Garlic
Protein 1.7 6.36 Garlic
Fats 0.1 0.5 Garlic
Vitamin C 62 31.2 Kohlrabi
Carbs 6.2 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 1.7 Garlic
Calcium 24 181 Garlic
Potassium 350 401 Garlic
Magnesium 19 25 Garlic
Sugars 2.6 1 Garlic
Fiber 3.6 2.1 Kohlrabi
Copper 0.129 0.299 Garlic
Zinc 0.03 1.16 Garlic
Starch
Phosphorus 46 153 Garlic
Sodium 20 17 Garlic
Vitamin A 36 9 Kohlrabi
Vitamin E 0.48 0.08 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.2 Garlic
Vitamin B2 0.02 0.11 Garlic
Vitamin B3 0.4 0.7 Garlic
Vitamin B5 0.165 0.596 Garlic
Vitamin B6 0.15 1.235 Garlic
Vitamin B12 0 0
Vitamin K 0.1 1.7 Garlic
Folate 16 3 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.013 0.089 Kohlrabi
Monounsaturated Fat 0.007 0.011 Garlic
Polyunsaturated fat 0.048 0.249 Garlic
Tryptophan 0.01 0.066 Garlic
Threonine 0.049 0.157 Garlic
Isoleucine 0.078 0.217 Garlic
Leucine 0.067 0.308 Garlic
Lysine 0.056 0.273 Garlic
Methionine 0.013 0.076 Garlic
Phenylalanine 0.039 0.183 Garlic
Valine 0.05 0.291 Garlic
Histidine 0.019 0.113 Garlic
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.