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  6. Kohlrabi vs. Ginger

Kohlrabi vs. Ginger — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and ginger?

  • Kohlrabi is higher in vitamin C and fiber, yet ginger is higher in copper and magnesium.
  • Kohlrabi's daily need coverage for vitamin C is 63% more.
  • Kohlrabi has 2 times more fiber than ginger. While kohlrabi has 3.6g of fiber, ginger has only 2g.

We used Kohlrabi, raw and Ginger root, raw types in this article.

Infographic

Kohlrabi vs Ginger infographic
Infographic link

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%
Ginger
Ginger
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +50%
Contains more PhosphorusPhosphorus +35.3%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +50%
Contains more CopperCopper +75.2%
Contains more ZincZinc +1033.3%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +64.7%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Ginger
Ginger
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Contains more Vitamin CVitamin C +1140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +45.5%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Ginger DV% diff.
Vitamin C 62mg 5mg 63%
Copper 0.129mg 0.226mg 11%
Magnesium 19mg 43mg 6%
Fiber 3.6g 2g 6%
Carbs 6.2g 17.77g 4%
Manganese 0.139mg 0.229mg 4%
Calories 27kcal 80kcal 3%
Iron 0.4mg 0.6mg 3%
Zinc 0.03mg 0.34mg 3%
Choline 12.3mg 28.8mg 3%
Potassium 350mg 415mg 2%
Phosphorus 46mg 34mg 2%
Vitamin B1 0.05mg 0.025mg 2%
Vitamin B3 0.4mg 0.75mg 2%
Fats 0.1g 0.75g 1%
Calcium 24mg 16mg 1%
Vitamin E 0.48mg 0.26mg 1%
Vitamin B2 0.02mg 0.034mg 1%
Vitamin B5 0.165mg 0.203mg 1%
Vitamin B6 0.15mg 0.16mg 1%
Folate 16µg 11µg 1%
Saturated fat 0.013g 0.203g 1%
Polyunsaturated fat 0.048g 0.154g 1%
Protein 1.7g 1.82g 0%
Protein per 100 calories 6.3g 2.3g N/A
Calories per 10 g protein 159kcal 440kcal N/A
Weight per 100 calories 370g 125g N/A
Net carbs 2.6g 15.77g N/A
Sugar 2.6g 1.7g N/A
Sodium 20mg 13mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.007g 0.154g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.036mg 0%
Isoleucine 0.078mg 0.051mg 0%
Leucine 0.067mg 0.074mg 0%
Lysine 0.056mg 0.057mg 0%
Methionine 0.013mg 0.013mg 0%
Phenylalanine 0.039mg 0.045mg 0%
Valine 0.05mg 0.073mg 0%
Histidine 0.019mg 0.03mg 0%

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
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more WaterWater +15.4%
Contains more OtherOther +29.9%
Contains more FatsFats +650%
Contains more CarbsCarbs +186.6%
~equal in Protein ~1.82g

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
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +220.8%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.