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  6. Kohlrabi vs. Red leaf lettuce

Kohlrabi vs. Red leaf lettuce — In-Depth Nutrition Comparison

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How are Kohlrabi and Red leaf lettuce different?

  • Kohlrabi is richer in Vitamin C, Copper, and Fiber, while Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron.
  • Red leaf lettuce covers your daily need of Vitamin K 117% more than Kohlrabi.
  • Kohlrabi contains 17 times more Vitamin C than Red leaf lettuce. Kohlrabi contains 62mg of Vitamin C, while Red leaf lettuce contains 3.7mg.
  • Red leaf lettuce is lower in Sugar.

Kohlrabi, raw and Lettuce, red leaf, raw types were used in this article.

Infographic

Kohlrabi vs Red leaf lettuce 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
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +58.3%
Contains more Phosphorus +64.3%
Contains more Potassium +87.2%
Contains less Sodium -20%
Contains more Copper +360.7%
Contains more Calcium +37.5%
Contains more Iron +200%
Contains more Zinc +566.7%
Contains more Manganese +46%
Contains more Selenium +114.3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +58.3%
Contains more Phosphorus +64.3%
Contains more Potassium +87.2%
Contains less Sodium -20%
Contains more Copper +360.7%
Contains more Calcium +37.5%
Contains more Iron +200%
Contains more Zinc +566.7%
Contains more Manganese +46%
Contains more Selenium +114.3%

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
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +220%
Contains more Vitamin C +1575.7%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +50%
Contains more Vitamin A +20711.1%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +285%
Contains more Folate +125%
Contains more Vitamin K +140200%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +220%
Contains more Vitamin C +1575.7%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +50%
Contains more Vitamin A +20711.1%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +285%
Contains more Folate +125%
Contains more Vitamin K +140200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +27.8%
Contains more Carbs +174.3%
Contains more Other +81.8%
Contains more Fats +120%
Equal in Water - 95.64
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +27.8%
Contains more Carbs +174.3%
Contains more Other +81.8%
Contains more Fats +120%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +50%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Red leaf lettuce Opinion
Net carbs 2.6g 1.36g Kohlrabi
Protein 1.7g 1.33g Kohlrabi
Fats 0.1g 0.22g Red leaf lettuce
Carbs 6.2g 2.26g Kohlrabi
Calories 27kcal 16kcal Kohlrabi
Fructose 0.28g Red leaf lettuce
Sugar 2.6g 0.48g Red leaf lettuce
Fiber 3.6g 0.9g Kohlrabi
Calcium 24mg 33mg Red leaf lettuce
Iron 0.4mg 1.2mg Red leaf lettuce
Magnesium 19mg 12mg Kohlrabi
Phosphorus 46mg 28mg Kohlrabi
Potassium 350mg 187mg Kohlrabi
Sodium 20mg 25mg Kohlrabi
Zinc 0.03mg 0.2mg Red leaf lettuce
Copper 0.129mg 0.028mg Kohlrabi
Manganese 0.139mg 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 36IU 7492IU Red leaf lettuce
Vitamin A RAE 2µg 375µg Red leaf lettuce
Vitamin E 0.48mg 0.15mg Kohlrabi
Vitamin C 62mg 3.7mg Kohlrabi
Vitamin B1 0.05mg 0.064mg Red leaf lettuce
Vitamin B2 0.02mg 0.077mg Red leaf lettuce
Vitamin B3 0.4mg 0.321mg Kohlrabi
Vitamin B5 0.165mg 0.144mg Kohlrabi
Vitamin B6 0.15mg 0.1mg Kohlrabi
Folate 16µg 36µg Red leaf lettuce
Vitamin K 0.1µg 140.3µg Red leaf lettuce
Tryptophan 0.01mg 0.022mg Red leaf lettuce
Threonine 0.049mg 0.048mg Kohlrabi
Isoleucine 0.078mg 0.038mg Kohlrabi
Leucine 0.067mg 0.07mg Red leaf lettuce
Lysine 0.056mg 0.045mg Kohlrabi
Methionine 0.013mg 0.016mg Red leaf lettuce
Phenylalanine 0.039mg 0.067mg Red leaf lettuce
Valine 0.05mg 0.048mg Kohlrabi
Histidine 0.019mg 0.019mg
Saturated Fat 0.013g 0.017g Kohlrabi
Monounsaturated Fat 0.007g 0.005g Kohlrabi
Polyunsaturated fat 0.048g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
15%
Kohlrabi
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 20)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.004g)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.