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  6. Kohlrabi vs. Lotus root

Kohlrabi vs. Lotus root — In-Depth Nutrition Comparison

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A recap on 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.

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

Infographic

Kohlrabi vs Lotus root 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
1
:
8
Lotus root
Lotus root
Contains less Sodium -50%
Contains more Calcium +87.5%
Contains more Iron +190%
Contains more Magnesium +21.1%
Contains more Phosphorus +117.4%
Contains more Potassium +58.9%
Contains more Zinc +1200%
Contains more Copper +99.2%
Contains more Manganese +87.8%
Equal in Selenium - 0.7
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains less Sodium -50%
Contains more Calcium +87.5%
Contains more Iron +190%
Contains more Magnesium +21.1%
Contains more Phosphorus +117.4%
Contains more Potassium +58.9%
Contains more Zinc +1200%
Contains more Copper +99.2%
Contains more Manganese +87.8%
Equal in Selenium - 0.7

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
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin C +40.9%
Contains more Folate +23.1%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +1000%
Contains more Vitamin B5 +128.5%
Contains more Vitamin B6 +72%
Equal in Vitamin B3 - 0.4
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +40.9%
Contains more Folate +23.1%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +1000%
Contains more Vitamin B5 +128.5%
Contains more Vitamin B6 +72%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
2
Lotus root
Lotus root
Contains more Water +15%
Contains more Protein +52.9%
Contains more Carbs +177.9%
Equal in Fats - 0.1
Equal in Other - 0.97
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Lotus root
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 Water +15%
Contains more Protein +52.9%
Contains more Carbs +177.9%
Equal in Fats - 0.1
Equal in Other - 0.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Lotus root
Lotus root
Contains less Saturated Fat -56.7%
Contains more Polyunsaturated fat +140%
Contains more Monounsaturated Fat +185.7%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -56.7%
Contains more Polyunsaturated fat +140%
Contains more Monounsaturated Fat +185.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Lotus root Opinion
Net carbs 2.6g 12.33g Lotus root
Protein 1.7g 2.6g Lotus root
Fats 0.1g 0.1g
Carbs 6.2g 17.23g Lotus root
Calories 27kcal 74kcal Lotus root
Sugar 2.6g Lotus root
Fiber 3.6g 4.9g Lotus root
Calcium 24mg 45mg Lotus root
Iron 0.4mg 1.16mg Lotus root
Magnesium 19mg 23mg Lotus root
Phosphorus 46mg 100mg Lotus root
Potassium 350mg 556mg Lotus root
Sodium 20mg 40mg Kohlrabi
Zinc 0.03mg 0.39mg Lotus root
Copper 0.129mg 0.257mg Lotus root
Manganese 0.139mg 0.261mg Lotus root
Selenium 0.7µg 0.7µg
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 44mg Kohlrabi
Vitamin B1 0.05mg 0.16mg Lotus root
Vitamin B2 0.02mg 0.22mg Lotus root
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.165mg 0.377mg Lotus root
Vitamin B6 0.15mg 0.258mg Lotus root
Folate 16µg 13µg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg 0.02mg Lotus root
Threonine 0.049mg 0.051mg Lotus root
Isoleucine 0.078mg 0.054mg Kohlrabi
Leucine 0.067mg 0.069mg Lotus root
Lysine 0.056mg 0.094mg Lotus root
Methionine 0.013mg 0.022mg Lotus root
Phenylalanine 0.039mg 0.047mg Lotus root
Valine 0.05mg 0.055mg Lotus root
Histidine 0.019mg 0.038mg Lotus root
Saturated Fat 0.013g 0.03g Kohlrabi
Monounsaturated Fat 0.007g 0.02g Lotus root
Polyunsaturated fat 0.048g 0.02g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Lotus root
Low Fats diet Equal
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
28%
Lotus root
Minerals Daily Need Coverage Score
15%
Kohlrabi
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.6)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 13)
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. 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.