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Kohlrabi vs Onion - In-Depth Nutrition Comparison

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Summary of differences between Kohlrabi and Onion

  • The amount of Vitamin C, Copper, Fiber, and Potassium in Kohlrabi is higher than in Onion.
  • Kohlrabi covers your daily need of Vitamin C 61% more than Onion.
  • Kohlrabi contains 3 times more Copper than Onion. While Kohlrabi contains 0.129mg of Copper, Onion contains only 0.039mg.

These are the specific foods used in this comparison Kohlrabi, raw and Onions, raw.

Infographic

Kohlrabi vs Onion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
Contains more Iron +90.5%
Contains more Potassium +139.7%
Contains more Magnesium +90%
Contains more Copper +230.8%
Contains more Phosphorus +58.6%
Contains more Zinc +466.7%
Contains less Sodium -80%
Equal in Calcium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +90.5%
Contains more Potassium +139.7%
Contains more Magnesium +90%
Contains more Copper +230.8%
Contains more Phosphorus +58.6%
Contains more Zinc +466.7%
Contains less Sodium -80%
Equal in Calcium - 23

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
:
3
Onion
Contains more Vitamin C +737.8%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Contains more Vitamin B2 +35%
Contains more Vitamin K +300%
Contains more Folate +18.8%
Equal in Vitamin B1 - 0.046
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 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +737.8%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Contains more Vitamin B2 +35%
Contains more Vitamin K +300%
Contains more Folate +18.8%
Equal in Vitamin B1 - 0.046

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
8
Onion
Mineral Summary Score
17
Kohlrabi
8
Onion

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%
Onion
Carbohydrates
6%
Kohlrabi
9%
Onion
Fats
0%
Kohlrabi
0%
Onion

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 Onion
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Onion
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 5)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.64g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Kohlrabi Onion Opinion
Calories 27 40 Onion
Protein 1.7 1.1 Kohlrabi
Fats 0.1 0.1
Vitamin C 62 7.4 Kohlrabi
Net carbs 2.5999999046325684 7.639999866485596 Onion
Carbs 6.2 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.21 Kohlrabi
Calcium 24 23 Kohlrabi
Potassium 350 146 Kohlrabi
Magnesium 19 10 Kohlrabi
Sugar 2.6 4.24 Kohlrabi
Fiber 3.6 1.7 Kohlrabi
Copper 0.129 0.039 Kohlrabi
Zinc 0.03 0.17 Onion
Starch 0 Onion
Phosphorus 46 29 Kohlrabi
Sodium 20 4 Onion
Vitamin A 36 2 Kohlrabi
Vitamin E 0.48 0.02 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.046 Kohlrabi
Vitamin B2 0.02 0.027 Onion
Vitamin B3 0.4 0.116 Kohlrabi
Vitamin B5 0.165 0.123 Kohlrabi
Vitamin B6 0.15 0.12 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 0.4 Onion
Folate 16 19 Onion
Trans Fat 0 0
Saturated Fat 0.013 0.042 Kohlrabi
Monounsaturated Fat 0.007 0.013 Onion
Polyunsaturated fat 0.048 0.017 Kohlrabi
Tryptophan 0.01 0.014 Onion
Threonine 0.049 0.021 Kohlrabi
Isoleucine 0.078 0.014 Kohlrabi
Leucine 0.067 0.025 Kohlrabi
Lysine 0.056 0.039 Kohlrabi
Methionine 0.013 0.002 Kohlrabi
Phenylalanine 0.039 0.025 Kohlrabi
Valine 0.05 0.021 Kohlrabi
Histidine 0.019 0.014 Kohlrabi
Fructose 1.29 Onion

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.