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Kohlrabi vs Jerusalem artichoke - In-Depth Nutrition Comparison

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What are the differences between Kohlrabi and Jerusalem artichoke?

  • Kohlrabi is higher in Vitamin C, Fiber, and Vitamin B6, yet Jerusalem artichoke is higher in Iron, Vitamin B1, and Vitamin B3.
  • Kohlrabi's daily need coverage for Vitamin C is 64% more.
  • Kohlrabi has 2 times more Fiber than Jerusalem artichoke. While Kohlrabi has 3.6g of Fiber, Jerusalem artichoke has only 1.6g.
  • The amount of Sugar in Kohlrabi is lower.

We used Kohlrabi, raw and Jerusalem-artichokes, raw types in this article.

Infographic

Kohlrabi vs Jerusalem artichoke 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
Contains more Calcium +71.4%
Contains more Magnesium +11.8%
Contains more Iron +750%
Contains more Phosphorus +69.6%
Contains more Potassium +22.6%
Contains less Sodium -80%
Contains more Zinc +300%
Equal in Copper - 0.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Contains more Calcium +71.4%
Contains more Magnesium +11.8%
Contains more Iron +750%
Contains more Phosphorus +69.6%
Contains more Potassium +22.6%
Contains less Sodium -80%
Contains more Zinc +300%
Equal in Copper - 0.14

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
:
Contains more Vitamin A +80%
Contains more Vitamin E +152.6%
Contains more Vitamin C +1450%
Contains more Vitamin B6 +94.8%
Contains more Folate +23.1%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +225%
Contains more Vitamin B5 +140.6%
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 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin A +80%
Contains more Vitamin E +152.6%
Contains more Vitamin C +1450%
Contains more Vitamin B6 +94.8%
Contains more Folate +23.1%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +225%
Contains more Vitamin B5 +140.6%
Equal in Vitamin K - 0.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Jerusalem artichoke Opinion
Net carbs 2.6g 15.84g Jerusalem artichoke
Protein 1.7g 2g Jerusalem artichoke
Fats 0.1g 0.01g Kohlrabi
Carbs 6.2g 17.44g Jerusalem artichoke
Calories 27kcal 73kcal Jerusalem artichoke
Starch g g
Fructose g g
Sugar 2.6g 9.6g Kohlrabi
Fiber 3.6g 1.6g Kohlrabi
Calcium 24mg 14mg Kohlrabi
Iron 0.4mg 3.4mg Jerusalem artichoke
Magnesium 19mg 17mg Kohlrabi
Phosphorus 46mg 78mg Jerusalem artichoke
Potassium 350mg 429mg Jerusalem artichoke
Sodium 20mg 4mg Jerusalem artichoke
Zinc 0.03mg 0.12mg Jerusalem artichoke
Copper 0.129mg 0.14mg Jerusalem artichoke
Vitamin A 36IU 20IU Kohlrabi
Vitamin E 0.48mg 0.19mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 4mg Kohlrabi
Vitamin B1 0.05mg 0.2mg Jerusalem artichoke
Vitamin B2 0.02mg 0.06mg Jerusalem artichoke
Vitamin B3 0.4mg 1.3mg Jerusalem artichoke
Vitamin B5 0.165mg 0.397mg Jerusalem artichoke
Vitamin B6 0.15mg 0.077mg Kohlrabi
Folate 16µg 13µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.1µg
Tryptophan 0.01mg mg Kohlrabi
Threonine 0.049mg mg Kohlrabi
Isoleucine 0.078mg mg Kohlrabi
Leucine 0.067mg mg Kohlrabi
Lysine 0.056mg mg Kohlrabi
Methionine 0.013mg mg Kohlrabi
Phenylalanine 0.039mg mg Kohlrabi
Valine 0.05mg mg Kohlrabi
Histidine 0.019mg mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0g Jerusalem artichoke
Monounsaturated Fat 0.007g 0.004g Kohlrabi
Polyunsaturated fat 0.048g 0.001g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
13
Jerusalem artichoke
Mineral Summary Score
17
Kohlrabi
33
Jerusalem artichoke

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 food.
Protein
10%
Kohlrabi
12%
Jerusalem artichoke
Carbohydrates
6%
Kohlrabi
17%
Jerusalem artichoke
Fats
0%
Kohlrabi
0%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 7g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.