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  6. Kohlrabi vs. Lettuce

Kohlrabi vs. Lettuce — In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Lettuce

  • Kohlrabi has more Vitamin C, Copper, and Fiber, however, Lettuce has more Vitamin K, Vitamin A RAE, Iron, and Folate.
  • Daily need coverage for Vitamin K from Lettuce is 105% higher.
  • Lettuce has 7 times less Vitamin C than Kohlrabi. Kohlrabi has 62mg of Vitamin C, while Lettuce has 9.2mg.
  • Lettuce is lower in Sugar.

Food types used in this article are Kohlrabi, raw and Lettuce, green leaf, raw.

Infographic

Kohlrabi vs Lettuce 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
6
:
4
Lettuce
Lettuce
Contains more Magnesium +46.2%
Contains more Phosphorus +58.6%
Contains more Potassium +80.4%
Contains less Sodium -28.6%
Contains more Copper +344.8%
Contains more Selenium +16.7%
Contains more Calcium +50%
Contains more Iron +115%
Contains more Zinc +500%
Contains more Manganese +79.9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +46.2%
Contains more Phosphorus +58.6%
Contains more Potassium +80.4%
Contains less Sodium -28.6%
Contains more Copper +344.8%
Contains more Selenium +16.7%
Contains more Calcium +50%
Contains more Iron +115%
Contains more Zinc +500%
Contains more Manganese +79.9%

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.
Kohlrabi
Kohlrabi
5
:
5
Lettuce
Lettuce
Contains more Vitamin E +118.2%
Contains more Vitamin C +573.9%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +20469.4%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +300%
Contains more Folate +137.5%
Contains more Vitamin K +126200%
Equal in Vitamin B3 - 0.375
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +118.2%
Contains more Vitamin C +573.9%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +20469.4%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +300%
Contains more Folate +137.5%
Contains more Vitamin K +126200%
Equal in Vitamin B3 - 0.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Lettuce
Lettuce
Contains more Protein +25%
Contains more Carbs +116%
Contains more Other +56.3%
Contains more Fats +50%
Equal in Water - 94.98
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +25%
Contains more Carbs +116%
Contains more Other +56.3%
Contains more Fats +50%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Lettuce
Lettuce
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +70.8%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +70.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Lettuce Opinion
Net carbs 2.6g 1.57g Kohlrabi
Protein 1.7g 1.36g Kohlrabi
Fats 0.1g 0.15g Lettuce
Carbs 6.2g 2.87g Kohlrabi
Calories 27kcal 15kcal Kohlrabi
Fructose 0.43g Lettuce
Sugar 2.6g 0.78g Lettuce
Fiber 3.6g 1.3g Kohlrabi
Calcium 24mg 36mg Lettuce
Iron 0.4mg 0.86mg Lettuce
Magnesium 19mg 13mg Kohlrabi
Phosphorus 46mg 29mg Kohlrabi
Potassium 350mg 194mg Kohlrabi
Sodium 20mg 28mg Kohlrabi
Zinc 0.03mg 0.18mg Lettuce
Copper 0.129mg 0.029mg Kohlrabi
Manganese 0.139mg 0.25mg Lettuce
Selenium 0.7µg 0.6µg Kohlrabi
Vitamin A 36IU 7405IU Lettuce
Vitamin A RAE 2µg 370µg Lettuce
Vitamin E 0.48mg 0.22mg Kohlrabi
Vitamin C 62mg 9.2mg Kohlrabi
Vitamin B1 0.05mg 0.07mg Lettuce
Vitamin B2 0.02mg 0.08mg Lettuce
Vitamin B3 0.4mg 0.375mg Kohlrabi
Vitamin B5 0.165mg 0.134mg Kohlrabi
Vitamin B6 0.15mg 0.09mg Kohlrabi
Folate 16µg 38µg Lettuce
Vitamin K 0.1µg 126.3µg Lettuce
Tryptophan 0.01mg 0.009mg Kohlrabi
Threonine 0.049mg 0.059mg Lettuce
Isoleucine 0.078mg 0.084mg Lettuce
Leucine 0.067mg 0.079mg Lettuce
Lysine 0.056mg 0.084mg Lettuce
Methionine 0.013mg 0.016mg Lettuce
Phenylalanine 0.039mg 0.055mg Lettuce
Valine 0.05mg 0.07mg Lettuce
Histidine 0.019mg 0.022mg Lettuce
Saturated Fat 0.013g 0.02g Kohlrabi
Monounsaturated Fat 0.007g 0.006g Kohlrabi
Polyunsaturated fat 0.048g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
15%
Kohlrabi
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.82g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.1)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.