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  6. Kohlrabi vs. Onion

Kohlrabi vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and onions

  • The amount of vitamin C, copper, fiber, and potassium in kohlrabi is higher than in onions.
  • Kohlrabi covers your daily need for vitamin C, 61% more than onions.
  • Kohlrabi contains 3 times more copper than onions. While kohlrabi contains 0.129mg of copper, onions contain only 0.039mg.

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

Infographic

Kohlrabi vs Onion 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.
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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +139.7%
Contains more IronIron +90.5%
Contains more CopperCopper +230.8%
Contains more PhosphorusPhosphorus +58.6%
Contains more SeleniumSelenium +40%
Contains more ZincZinc +466.7%
Contains less SodiumSodium -80%
~equal in Calcium ~23mg
~equal in Manganese ~0.129mg

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%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +737.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more Vitamin B6Vitamin B6 +25%
Contains more CholineCholine +101.6%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Onion DV% diff.
Vitamin C 62mg 7.4mg 61%
Copper 0.129mg 0.039mg 10%
Fiber 3.6g 1.7g 8%
Potassium 350mg 146mg 6%
Vitamin E 0.48mg 0.02mg 3%
Fructose 1.29g 2%
Vitamin B6 0.15mg 0.12mg 2%
Magnesium 19mg 10mg 2%
Iron 0.4mg 0.21mg 2%
Vitamin B3 0.4mg 0.116mg 2%
Phosphorus 46mg 29mg 2%
Choline 12.3mg 6.1mg 1%
Folate 16µg 19µg 1%
Vitamin B5 0.165mg 0.123mg 1%
Vitamin B2 0.02mg 0.027mg 1%
Protein 1.7g 1.1g 1%
Calories 27kcal 40kcal 1%
Sodium 20mg 4mg 1%
Zinc 0.03mg 0.17mg 1%
Carbs 6.2g 9.34g 1%
Fats 0.1g 0.1g 0%
Net carbs 2.6g 7.64g N/A
Calcium 24mg 23mg 0%
Sugar 2.6g 4.24g N/A
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.5µg 0%
Manganese 0.139mg 0.129mg 0%
Vitamin B1 0.05mg 0.046mg 0%
Vitamin K 0.1µg 0.4µg 0%
Saturated fat 0.013g 0.042g 0%
Monounsaturated fat 0.007g 0.013g 0%
Polyunsaturated fat 0.048g 0.017g 0%
Tryptophan 0.01mg 0.014mg 0%
Threonine 0.049mg 0.021mg 0%
Isoleucine 0.078mg 0.014mg 0%
Leucine 0.067mg 0.025mg 0%
Lysine 0.056mg 0.039mg 0%
Methionine 0.013mg 0.002mg 0%
Phenylalanine 0.039mg 0.025mg 0%
Valine 0.05mg 0.021mg 0%
Histidine 0.019mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +54.5%
Contains more OtherOther +185.7%
Contains more CarbsCarbs +50.6%
~equal in Fats ~0.1g
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -69%
Contains more Poly. FatPolyunsaturated fat +182.4%
Contains more Mono. FatMonounsaturated fat +85.7%

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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. 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.