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  6. Kohlrabi vs. Kale

Kohlrabi vs. Kale — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Kale

  • Kohlrabi has more Vitamin C, and Fiber, however, Kale is higher in Vitamin K, Vitamin A RAE, Manganese, and Iron.
  • Kale covers your daily Vitamin K needs 681% more than Kohlrabi.
  • Kale contains 31 times less Choline than Kohlrabi. Kohlrabi contains 12.3mg of Choline, while Kale contains 0.4mg.

Food varieties used in this article are Kohlrabi, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Kale 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.
Kohlrabi
Kohlrabi
4
:
6
Kale
Kale
Contains more Phosphorus +64.3%
Contains more Potassium +53.5%
Contains less Sodium -13%
Contains more Calcium +200%
Contains more Iron +125%
Contains more Zinc +700%
Contains more Copper +20.9%
Contains more Manganese +199.3%
Contains more Selenium +28.6%
Equal in Magnesium - 18
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +64.3%
Contains more Potassium +53.5%
Contains less Sodium -13%
Contains more Calcium +200%
Contains more Iron +125%
Contains more Zinc +700%
Contains more Copper +20.9%
Contains more Manganese +199.3%
Contains more Selenium +28.6%
Equal in Magnesium - 18

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.
Kohlrabi
Kohlrabi
4
:
6
Kale
Kale
Contains more Vitamin C +51.2%
Contains more Vitamin B5 +236.7%
Contains more Folate +23.1%
Contains more Vitamin A +37736.1%
Contains more Vitamin E +77.1%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin K +816900%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B6 - 0.138
Kohlrabi
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +51.2%
Contains more Vitamin B5 +236.7%
Contains more Folate +23.1%
Contains more Vitamin A +37736.1%
Contains more Vitamin E +77.1%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin K +816900%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Kale
Kale
Contains more Carbs +10.1%
Contains more Other +14.9%
Contains more Protein +11.8%
Contains more Fats +300%
Equal in Carbs - 5.63
Equal in Water - 91.2
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +10.1%
Contains more Other +14.9%
Contains more Protein +11.8%
Contains more Fats +300%
Equal in Carbs - 5.63
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Kale
Kale
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +302.1%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +302.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Kale Opinion
Net carbs 2.6g 3.63g Kale
Protein 1.7g 1.9g Kale
Fats 0.1g 0.4g Kale
Carbs 6.2g 5.63g Kohlrabi
Calories 27kcal 28kcal Kale
Sugar 2.6g 1.25g Kale
Fiber 3.6g 2g Kohlrabi
Calcium 24mg 72mg Kale
Iron 0.4mg 0.9mg Kale
Magnesium 19mg 18mg Kohlrabi
Phosphorus 46mg 28mg Kohlrabi
Potassium 350mg 228mg Kohlrabi
Sodium 20mg 23mg Kohlrabi
Zinc 0.03mg 0.24mg Kale
Copper 0.129mg 0.156mg Kale
Manganese 0.139mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 36IU 13621IU Kale
Vitamin A RAE 2µg 681µg Kale
Vitamin E 0.48mg 0.85mg Kale
Vitamin C 62mg 41mg Kohlrabi
Vitamin B1 0.05mg 0.053mg Kale
Vitamin B2 0.02mg 0.07mg Kale
Vitamin B3 0.4mg 0.5mg Kale
Vitamin B5 0.165mg 0.049mg Kohlrabi
Vitamin B6 0.15mg 0.138mg Kohlrabi
Folate 16µg 13µg Kohlrabi
Vitamin K 0.1µg 817µg Kale
Tryptophan 0.01mg 0.023mg Kale
Threonine 0.049mg 0.085mg Kale
Isoleucine 0.078mg 0.114mg Kale
Leucine 0.067mg 0.133mg Kale
Lysine 0.056mg 0.114mg Kale
Methionine 0.013mg 0.018mg Kale
Phenylalanine 0.039mg 0.097mg Kale
Valine 0.05mg 0.104mg Kale
Histidine 0.019mg 0.04mg Kale
Saturated Fat 0.013g 0.052g Kohlrabi
Monounsaturated Fat 0.007g 0.03g Kale
Polyunsaturated fat 0.048g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Kale
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
25%
Kohlrabi
258%
Kale
Minerals Daily Need Coverage Score
15%
Kohlrabi
22%
Kale

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.35g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 20)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.6)
Which food is richer in minerals?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.