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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.
Contains more Calcium +50%
Contains more Phosphorus +35.3%
Contains more Iron +50%
Contains more Magnesium +126.3%
Contains more Potassium +18.6%
Contains less Sodium -35%
Contains more Zinc +1033.3%
Contains more Copper +75.2%
Contains more Manganese +64.7%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +50%
Contains more Phosphorus +35.3%
Contains more Iron +50%
Contains more Magnesium +126.3%
Contains more Potassium +18.6%
Contains less Sodium -35%
Contains more Zinc +1033.3%
Contains more Copper +75.2%
Contains more Manganese +64.7%
Equal in Selenium - 0.7

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.
:
5
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin C +1140%
Contains more Vitamin B1 +100%
Contains more Folate +45.5%
Contains more Vitamin B2 +70%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +23%
Contains more Choline +134.1%
Equal in Vitamin B6 - 0.16
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 16% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin C +1140%
Contains more Vitamin B1 +100%
Contains more Folate +45.5%
Contains more Vitamin B2 +70%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +23%
Contains more Choline +134.1%
Equal in Vitamin B6 - 0.16
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15.4%
Contains more Other +29.9%
Contains more Fats +650%
Contains more Carbs +186.6%
Equal in Protein - 1.82
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
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 Water +15.4%
Contains more Other +29.9%
Contains more Fats +650%
Contains more Carbs +186.6%
Equal in Protein - 1.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +220.8%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2100%
Contains more Polyunsaturated fat +220.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Ginger
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Ginger Opinion
Net carbs 2.6g 15.77g Ginger
Protein 1.7g 1.82g Ginger
Fats 0.1g 0.75g Ginger
Carbs 6.2g 17.77g Ginger
Calories 27kcal 80kcal Ginger
Sugar 2.6g 1.7g Ginger
Fiber 3.6g 2g Kohlrabi
Calcium 24mg 16mg Kohlrabi
Iron 0.4mg 0.6mg Ginger
Magnesium 19mg 43mg Ginger
Phosphorus 46mg 34mg Kohlrabi
Potassium 350mg 415mg Ginger
Sodium 20mg 13mg Ginger
Zinc 0.03mg 0.34mg Ginger
Copper 0.129mg 0.226mg Ginger
Manganese 0.139mg 0.229mg Ginger
Selenium 0.7µg 0.7µg
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.26mg Kohlrabi
Vitamin C 62mg 5mg Kohlrabi
Vitamin B1 0.05mg 0.025mg Kohlrabi
Vitamin B2 0.02mg 0.034mg Ginger
Vitamin B3 0.4mg 0.75mg Ginger
Vitamin B5 0.165mg 0.203mg Ginger
Vitamin B6 0.15mg 0.16mg Ginger
Folate 16µg 11µg Kohlrabi
Choline 12.3mg 28.8mg Ginger
Vitamin K 0.1µg 0.1µg
Tryptophan 0.01mg 0.012mg Ginger
Threonine 0.049mg 0.036mg Kohlrabi
Isoleucine 0.078mg 0.051mg Kohlrabi
Leucine 0.067mg 0.074mg Ginger
Lysine 0.056mg 0.057mg Ginger
Methionine 0.013mg 0.013mg
Phenylalanine 0.039mg 0.045mg Ginger
Valine 0.05mg 0.073mg Ginger
Histidine 0.019mg 0.03mg Ginger
Saturated Fat 0.013g 0.203g Kohlrabi
Monounsaturated Fat 0.007g 0.154g Ginger
Polyunsaturated fat 0.048g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Kohlrabi
9%
Ginger
Minerals Daily Need Coverage Score
15%
Kohlrabi
23%
Ginger

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.19g)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.1)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.