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  6. Kohlrabi vs. Jerusalem artichoke

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.
  • The glycemic index of kohlrabi is lower.

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

Infographic

Kohlrabi vs Jerusalem artichoke 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +71.4%
Contains more ManganeseManganese +131.7%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +750%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -80%
~equal in Copper ~0.14mg
~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 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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B6Vitamin B6 +94.8%
Contains more FolateFolate +23.1%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +140.6%
Contains more CholineCholine +143.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Jerusalem artichoke DV% diff.
Vitamin C 62mg 4mg 64%
Iron 0.4mg 3.4mg 38%
Vitamin B1 0.05mg 0.2mg 13%
Fiber 3.6g 1.6g 8%
Vitamin B6 0.15mg 0.077mg 6%
Vitamin B3 0.4mg 1.3mg 6%
Phosphorus 46mg 78mg 5%
Vitamin B5 0.165mg 0.397mg 5%
Carbs 6.2g 17.44g 4%
Choline 12.3mg 30mg 3%
Vitamin B2 0.02mg 0.06mg 3%
Manganese 0.139mg 0.06mg 3%
Vitamin E 0.48mg 0.19mg 2%
Calories 27kcal 73kcal 2%
Potassium 350mg 429mg 2%
Zinc 0.03mg 0.12mg 1%
Sodium 20mg 4mg 1%
Copper 0.129mg 0.14mg 1%
Folate 16µg 13µg 1%
Calcium 24mg 14mg 1%
Protein 1.7g 2g 1%
Fats 0.1g 0.01g 0%
Net carbs 2.6g 15.84g N/A
Magnesium 19mg 17mg 0%
Sugar 2.6g 9.6g N/A
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.013g 0g 0%
Monounsaturated fat 0.007g 0.004g 0%
Polyunsaturated fat 0.048g 0.001g 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%

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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +900%
Contains more WaterWater +16.7%
Contains more ProteinProtein +17.6%
Contains more CarbsCarbs +181.3%
Contains more OtherOther +154%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +4700%
Contains less Sat. FatSaturated fat -100%

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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. 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.