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Kohlrabi vs. Raspberry — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and raspberries

  • Kohlrabi has more vitamin C, vitamin B6, and potassium, while raspberries have more manganese, fiber, and vitamin K.
  • Kohlrabi covers your daily need for vitamin C, 40% more than raspberries.
  • Kohlrabi contains 3 times more vitamin B6 than raspberries. While kohlrabi contains 0.15mg of vitamin B6, raspberries contain only 0.055mg.
  • The amount of sugar in kohlrabi is lower.

These are the specific foods used in this comparison Kohlrabi, raw and Raspberries, raw.

Infographic

Kohlrabi vs Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +131.8%
Contains more CopperCopper +43.3%
Contains more PhosphorusPhosphorus +58.6%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +72.5%
Contains more ZincZinc +1300%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +382%
~equal in Calcium ~25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +136.6%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin EVitamin E +81.3%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +31.3%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +41.7%
Contains more OtherOther +117.4%
Contains more FatsFats +550%
Contains more CarbsCarbs +92.6%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +814.3%
Contains more Poly. FatPolyunsaturated fat +681.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Raspberry DV% diff.
Vitamin C 62mg 26.2mg 40%
Manganese 0.139mg 0.67mg 23%
Fiber 3.6g 6.5g 12%
Vitamin B6 0.15mg 0.055mg 7%
Vitamin K 0.1µg 7.8µg 6%
Potassium 350mg 151mg 6%
Zinc 0.03mg 0.42mg 4%
Iron 0.4mg 0.69mg 4%
Copper 0.129mg 0.09mg 4%
Fructose 2.35g 3%
Vitamin B5 0.165mg 0.329mg 3%
Vitamin E 0.48mg 0.87mg 3%
Polyunsaturated fat 0.048g 0.375g 2%
Vitamin B1 0.05mg 0.032mg 2%
Phosphorus 46mg 29mg 2%
Carbs 6.2g 11.94g 2%
Vitamin B3 0.4mg 0.598mg 1%
Fats 0.1g 0.65g 1%
Sodium 20mg 1mg 1%
Folate 16µg 21µg 1%
Magnesium 19mg 22mg 1%
Calories 27kcal 52kcal 1%
Vitamin B2 0.02mg 0.038mg 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.7g 1.2g 1%
Net carbs 2.6g 5.44g N/A
Calcium 24mg 25mg 0%
Sugar 2.6g 4.42g N/A
Vitamin A 2µg 2µg 0%
Choline 12.3mg 12.3mg 0%
Saturated fat 0.013g 0.019g 0%
Monounsaturated fat 0.007g 0.064g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
16%
Raspberry
Minerals Daily Need Coverage Score
15%
Kohlrabi
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 6)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.