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Kohlrabi vs Napa cabbage - In-Depth Nutrition Comparison

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Differences between Kohlrabi and Napa cabbage

  • Kohlrabi is higher in Vitamin C, Vitamin B6, and Potassium, however Napa cabbage is richer in Folate.
  • Kohlrabi's daily need coverage for Vitamin C is 65% higher.
  • Kohlrabi has 4 times more Vitamin B6 than Napa cabbage. While Kohlrabi has 0.15mg of Vitamin B6, Napa cabbage has only 0.037mg.

The food types used in this comparison are Kohlrabi, raw and Cabbage, napa, cooked.

Infographic

Kohlrabi vs Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +302.3%
Contains more Magnesium +137.5%
Contains more Copper +34.4%
Contains more Phosphorus +142.1%
Contains more Iron +85%
Contains more Calcium +20.8%
Contains more Zinc +366.7%
Contains less Sodium -45%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Potassium +302.3%
Contains more Magnesium +137.5%
Contains more Copper +34.4%
Contains more Phosphorus +142.1%
Contains more Iron +85%
Contains more Calcium +20.8%
Contains more Zinc +366.7%
Contains less Sodium -45%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1837.5%
Contains more Vitamin B1 +900%
Contains more Vitamin B5 +371.4%
Contains more Vitamin B6 +305.4%
Contains more Vitamin A +630.6%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +16.5%
Contains more Folate +168.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +1837.5%
Contains more Vitamin B1 +900%
Contains more Vitamin B5 +371.4%
Contains more Vitamin B6 +305.4%
Contains more Vitamin A +630.6%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +16.5%
Contains more Folate +168.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Napa cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Napa cabbage Opinion
Calories 27kcal 12kcal Kohlrabi
Protein 1.7g 1.1g Kohlrabi
Fats 0.1g 0.17g Napa cabbage
Vitamin C 62mg 3.2mg Kohlrabi
Net carbs 2.6g 2.23g Kohlrabi
Carbs 6.2g 2.23g Kohlrabi
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.74mg Napa cabbage
Calcium 24mg 29mg Napa cabbage
Potassium 350mg 87mg Kohlrabi
Magnesium 19mg 8mg Kohlrabi
Sugar 2.6g g Napa cabbage
Fiber 3.6g g Kohlrabi
Copper 0.129mg 0.096mg Kohlrabi
Zinc 0.03mg 0.14mg Napa cabbage
Starch g g
Phosphorus 46mg 19mg Kohlrabi
Sodium 20mg 11mg Napa cabbage
Vitamin A 36IU 263IU Napa cabbage
Vitamin E 0.48mg mg Kohlrabi
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.005mg Kohlrabi
Vitamin B2 0.02mg 0.025mg Napa cabbage
Vitamin B3 0.4mg 0.466mg Napa cabbage
Vitamin B5 0.165mg 0.035mg Kohlrabi
Vitamin B6 0.15mg 0.037mg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Kohlrabi
Folate 16µg 43µg Napa cabbage
Trans Fat 0g 0g
Saturated Fat 0.013g g Napa cabbage
Monounsaturated Fat 0.007g g Kohlrabi
Polyunsaturated fat 0.048g g Kohlrabi
Tryptophan 0.01mg mg Kohlrabi
Threonine 0.049mg mg Kohlrabi
Isoleucine 0.078mg mg Kohlrabi
Leucine 0.067mg mg Kohlrabi
Lysine 0.056mg mg Kohlrabi
Methionine 0.013mg mg Kohlrabi
Phenylalanine 0.039mg mg Kohlrabi
Valine 0.05mg mg Kohlrabi
Histidine 0.019mg mg Kohlrabi
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
7
Napa cabbage
Mineral Summary Score
17
Kohlrabi
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Kohlrabi
7%
Napa cabbage
Carbohydrates
6%
Kohlrabi
2%
Napa cabbage
Fats
0%
Kohlrabi
1%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.