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  6. Kohlrabi vs. Purslane

Kohlrabi vs. Purslane — In-Depth Nutrition Comparison

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How are Kohlrabi and Purslane different?

  • Kohlrabi is richer in Vitamin C, and Vitamin B6, while Purslane is higher in Iron, Magnesium, Manganese, and Vitamin B2.
  • Kohlrabi covers your daily need of Vitamin C 46% more than Purslane.
  • Kohlrabi contains 2 times more Vitamin B6 than Purslane. Kohlrabi contains 0.15mg of Vitamin B6, while Purslane contains 0.073mg.

Kohlrabi, raw and Purslane, raw types were used in this article.

Infographic

Kohlrabi vs Purslane 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
3
:
7
Purslane
Purslane
Contains less Sodium -55.6%
Contains more Copper +14.2%
Contains more Calcium +170.8%
Contains more Iron +397.5%
Contains more Magnesium +257.9%
Contains more Potassium +41.1%
Contains more Zinc +466.7%
Contains more Manganese +118%
Contains more Selenium +28.6%
Equal in Phosphorus - 44
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains less Sodium -55.6%
Contains more Copper +14.2%
Contains more Calcium +170.8%
Contains more Iron +397.5%
Contains more Magnesium +257.9%
Contains more Potassium +41.1%
Contains more Zinc +466.7%
Contains more Manganese +118%
Contains more Selenium +28.6%
Equal in Phosphorus - 44

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
7
:
3
Purslane
Purslane
Contains more Vitamin C +195.2%
Contains more Vitamin B5 +358.3%
Contains more Vitamin B6 +105.5%
Contains more Folate +33.3%
Contains more Vitamin A +3566.7%
Contains more Vitamin B2 +460%
Contains more Vitamin B3 +20%
Equal in Vitamin B1 - 0.047
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%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin C +195.2%
Contains more Vitamin B5 +358.3%
Contains more Vitamin B6 +105.5%
Contains more Folate +33.3%
Contains more Vitamin A +3566.7%
Contains more Vitamin B2 +460%
Contains more Vitamin B3 +20%
Equal in Vitamin B1 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
4
Purslane
Purslane
Contains more Carbs +82.9%
Contains more Protein +19.4%
Contains more Fats +260%
Contains more Other +36%
Equal in Water - 92.86
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Carbs +82.9%
Contains more Protein +19.4%
Contains more Fats +260%
Contains more Other +36%
Equal in Water - 92.86

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Purslane Opinion
Net carbs 2.6g 3.39g Purslane
Protein 1.7g 2.03g Purslane
Fats 0.1g 0.36g Purslane
Carbs 6.2g 3.39g Kohlrabi
Calories 27kcal 20kcal Kohlrabi
Sugar 2.6g Purslane
Fiber 3.6g Kohlrabi
Calcium 24mg 65mg Purslane
Iron 0.4mg 1.99mg Purslane
Magnesium 19mg 68mg Purslane
Phosphorus 46mg 44mg Kohlrabi
Potassium 350mg 494mg Purslane
Sodium 20mg 45mg Kohlrabi
Zinc 0.03mg 0.17mg Purslane
Copper 0.129mg 0.113mg Kohlrabi
Manganese 0.139mg 0.303mg Purslane
Selenium 0.7µg 0.9µg Purslane
Vitamin A 36IU 1320IU Purslane
Vitamin A RAE 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 21mg Kohlrabi
Vitamin B1 0.05mg 0.047mg Kohlrabi
Vitamin B2 0.02mg 0.112mg Purslane
Vitamin B3 0.4mg 0.48mg Purslane
Vitamin B5 0.165mg 0.036mg Kohlrabi
Vitamin B6 0.15mg 0.073mg Kohlrabi
Folate 16µg 12µg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g Purslane
Monounsaturated Fat 0.007g Kohlrabi
Polyunsaturated fat 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Purslane
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
19%
Purslane
Minerals Daily Need Coverage Score
15%
Kohlrabi
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 20)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $0.6)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 25mg)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.