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Kohlrabi vs. Lotus root — In-Depth Nutrition Comparison

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A recap on the differences between kohlrabi and lotus root

  • Kohlrabi has more vitamin C; however, lotus root is higher in vitamin B2, copper, iron, vitamin B1, vitamin B6, phosphorus, potassium, manganese, and fiber.
  • Kohlrabi covers your daily vitamin C needs 20% more than lotus root.
  • The glycemic index of lotus root is higher.

Food varieties used in this article are Kohlrabi, raw and Lotus root, raw.

Infographic

Kohlrabi vs Lotus root 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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +190%
Contains more CopperCopper +99.2%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +117.4%
Contains more ManganeseManganese +87.8%
~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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +40.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B5Vitamin B5 +128.5%
Contains more Vitamin B6Vitamin B6 +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Lotus root DV% diff.
Vitamin C 62mg 44mg 20%
Vitamin B2 0.02mg 0.22mg 15%
Copper 0.129mg 0.257mg 14%
Iron 0.4mg 1.16mg 10%
Vitamin B1 0.05mg 0.16mg 9%
Vitamin B6 0.15mg 0.258mg 8%
Phosphorus 46mg 100mg 8%
Potassium 350mg 556mg 6%
Fiber 3.6g 4.9g 5%
Manganese 0.139mg 0.261mg 5%
Carbs 6.2g 17.23g 4%
Vitamin B5 0.165mg 0.377mg 4%
Vitamin E 0.48mg 3%
Zinc 0.03mg 0.39mg 3%
Choline 12.3mg 2%
Protein 1.7g 2.6g 2%
Calories 27kcal 74kcal 2%
Calcium 24mg 45mg 2%
Sodium 20mg 40mg 1%
Magnesium 19mg 23mg 1%
Folate 16µg 13µg 1%
Fats 0.1g 0.1g 0%
Net carbs 2.6g 12.33g N/A
Sugar 2.6g N/A
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.03g 0%
Monounsaturated fat 0.007g 0.02g 0%
Polyunsaturated fat 0.048g 0.02g 0%
Tryptophan 0.01mg 0.02mg 0%
Threonine 0.049mg 0.051mg 0%
Isoleucine 0.078mg 0.054mg 0%
Leucine 0.067mg 0.069mg 0%
Lysine 0.056mg 0.094mg 0%
Methionine 0.013mg 0.022mg 0%
Phenylalanine 0.039mg 0.047mg 0%
Valine 0.05mg 0.055mg 0%
Histidine 0.019mg 0.038mg 0%

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
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more WaterWater +15%
Contains more ProteinProtein +52.9%
Contains more CarbsCarbs +177.9%
~equal in Fats ~0.1g
~equal in Other ~0.97g

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
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Poly. FatPolyunsaturated fat +140%
Contains more Mono. FatMonounsaturated fat +185.7%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.