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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 Magnesium +90%
Contains more Phosphorus +58.6%
Contains more Potassium +139.7%
Contains more Copper +230.8%
Contains less Sodium -80%
Contains more Zinc +466.7%
Equal in Calcium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +90.5%
Contains more Magnesium +90%
Contains more Phosphorus +58.6%
Contains more Potassium +139.7%
Contains more Copper +230.8%
Contains less Sodium -80%
Contains more Zinc +466.7%
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 A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin C +737.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Contains more Vitamin B2 +35%
Contains more Folate +18.8%
Contains more Vitamin K +300%
Equal in Vitamin B1 - 0.046
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin C +737.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Contains more Vitamin B2 +35%
Contains more Folate +18.8%
Contains more Vitamin K +300%
Equal in Vitamin B1 - 0.046

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Onion Opinion
Net carbs 2.6g 7.64g Onion
Protein 1.7g 1.1g Kohlrabi
Fats 0.1g 0.1g
Carbs 6.2g 9.34g Onion
Calories 27kcal 40kcal Onion
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 2.6g 4.24g Kohlrabi
Fiber 3.6g 1.7g Kohlrabi
Calcium 24mg 23mg Kohlrabi
Iron 0.4mg 0.21mg Kohlrabi
Magnesium 19mg 10mg Kohlrabi
Phosphorus 46mg 29mg Kohlrabi
Potassium 350mg 146mg Kohlrabi
Sodium 20mg 4mg Onion
Zinc 0.03mg 0.17mg Onion
Copper 0.129mg 0.039mg Kohlrabi
Vitamin A 36IU 2IU Kohlrabi
Vitamin E 0.48mg 0.02mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 7.4mg 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
Folate 16µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.4µg Onion
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.042g Kohlrabi
Monounsaturated Fat 0.007g 0.013g Onion
Polyunsaturated fat 0.048g 0.017g Kohlrabi

Which food is preferable for your diet?

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

People also compare

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

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

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.