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Kohlrabi vs. Lemongrass — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and lemongrass

  • Kohlrabi has more vitamin C, while lemongrass has more manganese, iron, zinc, copper, folate, potassium, magnesium, vitamin B2, and phosphorus.
  • Lemongrass covers your daily need for manganese, 221% more than kohlrabi.
  • Kohlrabi contains 24 times more vitamin C than lemongrass. While kohlrabi contains 62mg of vitamin C, lemongrass contains only 2.6mg.

These are the specific foods used in this comparison Kohlrabi, raw and Lemon grass (citronella), raw.

Infographic

Kohlrabi vs Lemongrass 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" 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more MagnesiumMagnesium +215.8%
Contains more CalciumCalcium +170.8%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +1942.5%
Contains more CopperCopper +106.2%
Contains more ZincZinc +7333.3%
Contains more PhosphorusPhosphorus +119.6%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +3658.3%
~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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +2284.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +575%
Contains more Vitamin B3Vitamin B3 +175.3%
Contains more FolateFolate +368.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more WaterWater +28.9%
Contains more FatsFats +390%
Contains more CarbsCarbs +308.2%
Contains more OtherOther +80%
~equal in Protein ~1.82g

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
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +671.4%
Contains more Poly. FatPolyunsaturated fat +254.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Lemongrass
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Lemongrass DV% diff.
Manganese 0.139mg 5.224mg 221%
Iron 0.4mg 8.17mg 97%
Vitamin C 62mg 2.6mg 66%
Zinc 0.03mg 2.23mg 20%
Folate 16µg 75µg 15%
Copper 0.129mg 0.266mg 15%
Fiber 3.6g 14%
Potassium 350mg 723mg 11%
Magnesium 19mg 60mg 10%
Vitamin B2 0.02mg 0.135mg 9%
Phosphorus 46mg 101mg 8%
Carbs 6.2g 25.31g 6%
Vitamin B6 0.15mg 0.08mg 5%
Calories 27kcal 99kcal 4%
Calcium 24mg 65mg 4%
Vitamin B3 0.4mg 1.101mg 4%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Vitamin B5 0.165mg 0.05mg 2%
Polyunsaturated fat 0.048g 0.17g 1%
Vitamin B1 0.05mg 0.065mg 1%
Fats 0.1g 0.49g 1%
Sodium 20mg 6mg 1%
Protein 1.7g 1.82g 0%
Net carbs 2.6g 25.31g N/A
Sugar 2.6g N/A
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.119g 0%
Monounsaturated fat 0.007g 0.054g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Lemongrass
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
12%
Lemongrass
Minerals Daily Need Coverage Score
15%
Kohlrabi
131%
Lemongrass

Comparison summary

Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Lemongrass
Lemongrass is relatively richer in minerals
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.106g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.9)
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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.