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  6. Kohlrabi vs. Pasta

Kohlrabi vs. Pasta — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Pasta

  • Kohlrabi has more Vitamin C, Potassium, and Vitamin B6, however, Pasta is higher in Vitamin B1, Folate, Vitamin B2, Iron, and Vitamin B12.
  • Kohlrabi covers your daily Vitamin C needs 69% more than Pasta.
  • Pasta contains 15 times less Potassium than Kohlrabi. Kohlrabi contains 350mg of Potassium, while Pasta contains 24mg.

Food varieties used in this article are Kohlrabi, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Kohlrabi vs Pasta 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.
Kohlrabi
Kohlrabi
5
:
5
Pasta
Pasta
Contains more Calcium +300%
Contains more Potassium +1358.3%
Contains more Copper +38.7%
Contains more Iron +185%
Contains more Phosphorus +37%
Contains less Sodium -70%
Contains more Zinc +1766.7%
Contains more Manganese +61.2%
Equal in Magnesium - 18
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +300%
Contains more Potassium +1358.3%
Contains more Copper +38.7%
Contains more Iron +185%
Contains more Phosphorus +37%
Contains less Sodium -70%
Contains more Zinc +1766.7%
Contains more Manganese +61.2%
Equal in Magnesium - 18

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.
Kohlrabi
Kohlrabi
6
:
6
Pasta
Pasta
Contains more Vitamin A +80%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +341.2%
Contains more Vitamin B1 +318%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +10.9%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Kohlrabi
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +80%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +341.2%
Contains more Vitamin B1 +318%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +10.9%
Contains more Folate +300%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Pasta
Pasta
Contains more Water +32.7%
Contains more Other +222.6%
Contains more Protein +202.9%
Contains more Fats +950%
Contains more Carbs +302.1%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Water +32.7%
Contains more Other +222.6%
Contains more Protein +202.9%
Contains more Fats +950%
Contains more Carbs +302.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Pasta
Pasta
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +1671.4%
Contains more Polyunsaturated fat +793.8%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +1671.4%
Contains more Polyunsaturated fat +793.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Pasta Opinion
Net carbs 2.6g 24.93g Pasta
Protein 1.7g 5.15g Pasta
Fats 0.1g 1.05g Pasta
Carbs 6.2g 24.93g Pasta
Calories 27kcal 131kcal Pasta
Sugar 2.6g Pasta
Fiber 3.6g Kohlrabi
Calcium 24mg 6mg Kohlrabi
Iron 0.4mg 1.14mg Pasta
Magnesium 19mg 18mg Kohlrabi
Phosphorus 46mg 63mg Pasta
Potassium 350mg 24mg Kohlrabi
Sodium 20mg 6mg Pasta
Zinc 0.03mg 0.56mg Pasta
Copper 0.129mg 0.093mg Kohlrabi
Manganese 0.139mg 0.224mg Pasta
Selenium 0.7µg Kohlrabi
Vitamin A 36IU 20IU Kohlrabi
Vitamin A RAE 2µg 6µg Pasta
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 0mg Kohlrabi
Vitamin B1 0.05mg 0.209mg Pasta
Vitamin B2 0.02mg 0.15mg Pasta
Vitamin B3 0.4mg 0.992mg Pasta
Vitamin B5 0.165mg 0.183mg Pasta
Vitamin B6 0.15mg 0.034mg Kohlrabi
Folate 16µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg 0.065mg Pasta
Threonine 0.049mg 0.134mg Pasta
Isoleucine 0.078mg 0.197mg Pasta
Leucine 0.067mg 0.348mg Pasta
Lysine 0.056mg 0.097mg Pasta
Methionine 0.013mg 0.079mg Pasta
Phenylalanine 0.039mg 0.247mg Pasta
Valine 0.05mg 0.217mg Pasta
Histidine 0.019mg 0.103mg Pasta
Cholesterol 0mg 33mg Kohlrabi
Saturated Fat 0.013g 0.15g Kohlrabi
Monounsaturated Fat 0.007g 0.124g Pasta
Polyunsaturated fat 0.048g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
16%
Pasta
Minerals Daily Need Coverage Score
15%
Kohlrabi
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 29)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.