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Kohlrabi vs Parsnip - In-Depth Nutrition Comparison

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How are Kohlrabi and Parsnip different?

  • Kohlrabi is higher in Vitamin C, however Parsnip is richer in Vitamin K, Manganese, Folate, Vitamin B5, Vitamin E , Fiber and Zinc.
  • Daily need coverage for Vitamin C from Kohlrabi is 50% higher.

Kohlrabi, raw and Parsnips, raw are the varieties used in this article.

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Kohlrabi vs Parsnip 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
:
Contains more Iron +47.5%
Contains more Calcium +50%
Contains more Magnesium +52.6%
Contains more Zinc +1866.7%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Equal in Potassium - 375
Equal in Copper - 0.12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 11% 34% 21% 40% 17% 31% 2%
Contains more Iron +47.5%
Contains more Calcium +50%
Contains more Magnesium +52.6%
Contains more Zinc +1866.7%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Equal in Potassium - 375
Equal in Copper - 0.12

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 +264.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +66.7%
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Vitamin K +22400%
Contains more Folate +318.8%
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 57% 0% 30% 0% 23% 12% 14% 36% 21% 0% 57% 51%
Contains more Vitamin C +264.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +66.7%
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Vitamin K +22400%
Contains more Folate +318.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Kohlrabi
25
Parsnip
Mineral Summary Score
17
Kohlrabi
22
Parsnip

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 the food
Protein
10%
Kohlrabi
7%
Parsnip
Carbohydrates
6%
Kohlrabi
18%
Parsnip
Fats
0%
Kohlrabi
1%
Parsnip

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Parsnip
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 10mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.6)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Sugars?
Kohlrabi
Kohlrabi contains less Sugars (difference - 2.2g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 77)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kohlrabi Parsnip Opinion
Calories 27 75 Parsnip
Protein 1.7 1.2 Kohlrabi
Fats 0.1 0.3 Parsnip
Vitamin C 62 17 Kohlrabi
Carbs 6.2 17.99 Parsnip
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.59 Parsnip
Calcium 24 36 Parsnip
Potassium 350 375 Parsnip
Magnesium 19 29 Parsnip
Sugars 2.6 4.8 Kohlrabi
Fiber 3.6 4.9 Parsnip
Copper 0.129 0.12 Kohlrabi
Zinc 0.03 0.59 Parsnip
Starch
Phosphorus 46 71 Parsnip
Sodium 20 10 Parsnip
Vitamin A 36 0 Kohlrabi
Vitamin E 0.48 1.49 Parsnip
Vitamin D 0 0
Vitamin B1 0.05 0.09 Parsnip
Vitamin B2 0.02 0.05 Parsnip
Vitamin B3 0.4 0.7 Parsnip
Vitamin B5 0.165 0.6 Parsnip
Vitamin B6 0.15 0.09 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 22.5 Parsnip
Folate 16 67 Parsnip
Trans Fat 0 0
Saturated Fat 0.013 0.05 Kohlrabi
Monounsaturated Fat 0.007 0.112 Parsnip
Polyunsaturated fat 0.048 0.047 Kohlrabi
Tryptophan 0.01 Kohlrabi
Threonine 0.049 Kohlrabi
Isoleucine 0.078 Kohlrabi
Leucine 0.067 Kohlrabi
Lysine 0.056 Kohlrabi
Methionine 0.013 Kohlrabi
Phenylalanine 0.039 Kohlrabi
Valine 0.05 Kohlrabi
Histidine 0.019 Kohlrabi
Fructose

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 of 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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.