Kohlrabi vs. Quinoa — In-Depth Nutrition Comparison
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How are kohlrabi and quinoa different?
- Kohlrabi is richer in vitamin C and potassium, while quinoa is higher in manganese, phosphorus, iron, magnesium, zinc, copper, vitamin B2, and folate.
- Kohlrabi covers your daily need for vitamin C, 69% more than quinoa.
- Kohlrabi contains 2 times more potassium than quinoa. Kohlrabi contains 350mg of potassium, while quinoa contains 172mg.
- Quinoa has a higher glycemic index (53) than kohlrabi (20).
Kohlrabi, raw and Quinoa, cooked types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +41.2% |
| Contains more PotassiumPotassium | +103.5% |
| Contains more MagnesiumMagnesium | +236.8% |
| Contains more IronIron | +272.5% |
| Contains more CopperCopper | +48.8% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +230.4% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +354% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +22% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +31.3% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more FolateFolate | +162.5% |
| Contains more CholineCholine | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 0mg | 69% |
| Manganese | 0.139mg | 0.631mg | 21% |
| Phosphorus | 46mg | 152mg | 15% |
| Iron | 0.4mg | 1.49mg | 14% |
| Magnesium | 19mg | 64mg | 11% |
| Zinc | 0.03mg | 1.09mg | 10% |
| Polyunsaturated fat | 0.048g | 1.078g | 7% |
| Folate | 16µg | 42µg | 7% |
| Vitamin B2 | 0.02mg | 0.11mg | 7% |
| Starch | 17.63g | 7% | |
| Copper | 0.129mg | 0.192mg | 7% |
| Calories | 27kcal | 120kcal | 5% |
| Protein | 1.7g | 4.4g | 5% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Carbs | 6.2g | 21.3g | 5% |
| Potassium | 350mg | 172mg | 5% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Fiber | 3.6g | 2.8g | 3% |
| Fats | 0.1g | 1.92g | 3% |
| Vitamin B5 | 0.165mg | 3% | |
| Vitamin B6 | 0.15mg | 0.123mg | 2% |
| Choline | 12.3mg | 23mg | 2% |
| Calcium | 24mg | 17mg | 1% |
| Vitamin E | 0.48mg | 0.63mg | 1% |
| Saturated fat | 0.013g | 0.231g | 1% |
| Monounsaturated fat | 0.007g | 0.528g | 1% |
| Sodium | 20mg | 7mg | 1% |
| Net carbs | 2.6g | 18.5g | N/A |
| Sugar | 2.6g | 0.87g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B3 | 0.4mg | 0.412mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Tryptophan | 0.01mg | 0.052mg | 0% |
| Threonine | 0.049mg | 0.131mg | 0% |
| Isoleucine | 0.078mg | 0.157mg | 0% |
| Leucine | 0.067mg | 0.261mg | 0% |
| Lysine | 0.056mg | 0.239mg | 0% |
| Methionine | 0.013mg | 0.096mg | 0% |
| Phenylalanine | 0.039mg | 0.185mg | 0% |
| Valine | 0.05mg | 0.185mg | 0% |
| Histidine | 0.019mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +27.1% |
| Contains more OtherOther | +29.9% |
| Contains more ProteinProtein | +158.8% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +243.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +7442.9% |
| Contains more Poly. FatPolyunsaturated fat | +2145.8% |
