Kohlrabi vs. Leek — In-Depth Nutrition Comparison
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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.
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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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
15%
26%
Comparison summary
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is cheaper?
Leek is cheaper (difference - $0.2)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (20 mg)