Kohlrabi vs. Leek — In-Depth Nutrition Comparison
Compare
What are the differences between kohlrabi and leek?
- Kohlrabi is higher in vitamin C and fiber, yet leek is higher in vitamin K, vitamin A, iron, manganese, folate, and vitamin B6.
- Kohlrabi's daily need coverage for vitamin C is 56% more.
- Kohlrabi has 2 times more fiber than leek. While kohlrabi has 3.6g of fiber, leek has only 1.8g.
- The glycemic index of kohlrabi is lower.
We used Kohlrabi, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.
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 PotassiumPotassium | +94.4% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains more MagnesiumMagnesium | +47.4% |
| Contains more CalciumCalcium | +145.8% |
| Contains more IronIron | +425% |
| Contains more ZincZinc | +300% |
| Contains more ManganeseManganese | +246% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin CVitamin C | +416.7% |
| Contains more Vitamin B5Vitamin B5 | +17.9% |
| Contains more CholineCholine | +29.5% |
| Contains more Vitamin AVitamin A | +4050% |
| Contains more Vitamin EVitamin E | +91.7% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 12mg | 56% |
| Vitamin K | 0.1µg | 47µg | 39% |
| Iron | 0.4mg | 2.1mg | 21% |
| Manganese | 0.139mg | 0.481mg | 15% |
| Folate | 16µg | 64µg | 12% |
| Vitamin A | 2µg | 83µg | 9% |
| Fiber | 3.6g | 1.8g | 7% |
| Vitamin B6 | 0.15mg | 0.233mg | 6% |
| Potassium | 350mg | 180mg | 5% |
| Calcium | 24mg | 59mg | 4% |
| Carbs | 6.2g | 14.15g | 3% |
| Vitamin E | 0.48mg | 0.92mg | 3% |
| Magnesium | 19mg | 28mg | 2% |
| Phosphorus | 46mg | 35mg | 2% |
| Calories | 27kcal | 61kcal | 2% |
| Choline | 12.3mg | 9.5mg | 1% |
| Vitamin B2 | 0.02mg | 0.03mg | 1% |
| Polyunsaturated fat | 0.048g | 0.166g | 1% |
| Vitamin B5 | 0.165mg | 0.14mg | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Zinc | 0.03mg | 0.12mg | 1% |
| Copper | 0.129mg | 0.12mg | 1% |
| Protein | 1.7g | 1.5g | 0% |
| Fats | 0.1g | 0.3g | 0% |
| Net carbs | 2.6g | 12.35g | N/A |
| Sugar | 2.6g | 3.9g | N/A |
| Sodium | 20mg | 20mg | 0% |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Saturated fat | 0.013g | 0.04g | 0% |
| Monounsaturated fat | 0.007g | 0.004g | 0% |
| Tryptophan | 0.01mg | 0.012mg | 0% |
| Threonine | 0.049mg | 0.063mg | 0% |
| Isoleucine | 0.078mg | 0.052mg | 0% |
| Leucine | 0.067mg | 0.096mg | 0% |
| Lysine | 0.056mg | 0.078mg | 0% |
| Methionine | 0.013mg | 0.018mg | 0% |
| Phenylalanine | 0.039mg | 0.055mg | 0% |
| Valine | 0.05mg | 0.056mg | 0% |
| Histidine | 0.019mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.3% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +128.2% |
~equal in
Water
~83g
~equal in
Other
~1.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.5% |
| Contains more Mono. FatMonounsaturated fat | +75% |
| Contains more Poly. FatPolyunsaturated fat | +245.8% |
