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Kohlrabi vs. Gooseberry — In-Depth Nutrition Comparison

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How are kohlrabi and gooseberries different?

  • Kohlrabi is richer in vitamin C, copper, and vitamin B6, while gooseberries are higher in vitamin A.
  • Kohlrabi covers your daily need for vitamin C, 38% more than gooseberries.
  • Kohlrabi contains 2 times more magnesium than gooseberries. Kohlrabi contains 19mg of magnesium, while gooseberries contain 10mg.

Kohlrabi, raw and Gooseberries, raw types were used in this article.

Infographic

Kohlrabi vs Gooseberry 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +76.8%
Contains more IronIron +29%
Contains more CopperCopper +84.3%
Contains more PhosphorusPhosphorus +70.4%
Contains more SeleniumSelenium +16.7%
Contains more ZincZinc +300%
Contains less SodiumSodium -95%
~equal in Calcium ~25mg
~equal in Manganese ~0.144mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +123.8%
Contains more Vitamin EVitamin E +29.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +73.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +93.2%
Contains more OtherOther +104.1%
Contains more FatsFats +480%
Contains more CarbsCarbs +64.2%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +628.6%
Contains more Poly. FatPolyunsaturated fat +560.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Gooseberry DV% diff.
Vitamin C 62mg 27.7mg 38%
Copper 0.129mg 0.07mg 7%
Vitamin B6 0.15mg 0.08mg 5%
Potassium 350mg 198mg 4%
Folate 16µg 6µg 3%
Fiber 3.6g 4.3g 3%
Phosphorus 46mg 27mg 3%
Polyunsaturated fat 0.048g 0.317g 2%
Choline 12.3mg 2%
Magnesium 19mg 10mg 2%
Vitamin B5 0.165mg 0.286mg 2%
Protein 1.7g 0.88g 2%
Calories 27kcal 44kcal 1%
Vitamin E 0.48mg 0.37mg 1%
Vitamin B3 0.4mg 0.3mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin A 2µg 15µg 1%
Fats 0.1g 0.58g 1%
Sodium 20mg 1mg 1%
Zinc 0.03mg 0.12mg 1%
Iron 0.4mg 0.31mg 1%
Carbs 6.2g 10.18g 1%
Net carbs 2.6g 5.88g N/A
Calcium 24mg 25mg 0%
Sugar 2.6g N/A
Selenium 0.7µg 0.6µg 0%
Manganese 0.139mg 0.144mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.038g 0%
Monounsaturated fat 0.007g 0.051g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
13%
Gooseberry
Minerals Daily Need Coverage Score
15%
Kohlrabi
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.025g)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 5)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.