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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 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
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% 2.2% 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% 0.12% 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 +1700%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Kohlrabi Onion Opinion
Calories 27kcal 40kcal Onion
Protein 1.7g 1.1g Kohlrabi
Fats 0.1g 0.1g
Vitamin C 62mg 7.4mg Kohlrabi
Net carbs 2.6g 7.64g Onion
Carbs 6.2g 9.34g Onion
Magnesium 19mg 10mg Kohlrabi
Calcium 24mg 23mg Kohlrabi
Potassium 350mg 146mg Kohlrabi
Iron 0.4mg 0.21mg Kohlrabi
Sugar 2.6g 4.24g Kohlrabi
Fiber 3.6g 1.7g Kohlrabi
Copper 0.129mg 0.039mg Kohlrabi
Zinc 0.03mg 0.17mg Onion
Phosphorus 46mg 29mg Kohlrabi
Sodium 20mg 4mg Onion
Vitamin A 36IU 2IU Kohlrabi
Vitamin A 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.02mg Kohlrabi
Manganese 0.139mg 0.129mg Kohlrabi
Selenium 0.7µg 0.5µg Kohlrabi
Vitamin B1 0.05mg 0.046mg Kohlrabi
Vitamin B2 0.02mg 0.027mg Onion
Vitamin B3 0.4mg 0.116mg Kohlrabi
Vitamin B5 0.165mg 0.123mg Kohlrabi
Vitamin B6 0.15mg 0.12mg Kohlrabi
Vitamin K 0.1µg 0.4µg Onion
Folate 16µg 19µg Onion
Choline 12.3mg 6.1mg Kohlrabi
Saturated Fat 0.013g 0.042g Kohlrabi
Monounsaturated Fat 0.007g 0.013g Onion
Polyunsaturated fat 0.048g 0.017g Kohlrabi
Tryptophan 0.01mg 0.014mg Onion
Threonine 0.049mg 0.021mg Kohlrabi
Isoleucine 0.078mg 0.014mg Kohlrabi
Leucine 0.067mg 0.025mg Kohlrabi
Lysine 0.056mg 0.039mg Kohlrabi
Methionine 0.013mg 0.002mg Kohlrabi
Phenylalanine 0.039mg 0.025mg Kohlrabi
Valine 0.05mg 0.021mg Kohlrabi
Histidine 0.019mg 0.014mg Kohlrabi
Fructose 1.29g Onion

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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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
24%
Kohlrabi
8%
Onion
Minerals Daily Need Coverage Score
15%
Kohlrabi
8%
Onion

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)

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.