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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 A, vitamin K, and iron.
  • Red leaf lettuce covers your daily need for vitamin A, 149% 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.
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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +87.2%
Contains more CopperCopper +360.7%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -20%
Contains more CalciumCalcium +37.5%
Contains more IronIron +200%
Contains more ZincZinc +566.7%
Contains more ManganeseManganese +46%
Contains more SeleniumSelenium +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.
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +1575.7%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin AVitamin A +18650%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +285%
Contains more Vitamin KVitamin K +140200%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.8mg

All nutrients comparison - raw data values

Nutrient Kohlrabi Red leaf lettuce DV% diff.
Vitamin K 0.1µg 140.3µg 117%
Vitamin C 62mg 3.7mg 65%
Vitamin A 2µg 375µg 41%
Copper 0.129mg 0.028mg 11%
Fiber 3.6g 0.9g 11%
Iron 0.4mg 1.2mg 10%
Folate 16µg 36µg 5%
Potassium 350mg 187mg 5%
Vitamin B6 0.15mg 0.1mg 4%
Vitamin B2 0.02mg 0.077mg 4%
Manganese 0.139mg 0.203mg 3%
Phosphorus 46mg 28mg 3%
Vitamin E 0.48mg 0.15mg 2%
Zinc 0.03mg 0.2mg 2%
Magnesium 19mg 12mg 2%
Protein 1.7g 1.33g 1%
Selenium 0.7µg 1.5µg 1%
Calories 27kcal 16kcal 1%
Vitamin B1 0.05mg 0.064mg 1%
Calcium 24mg 33mg 1%
Carbs 6.2g 2.26g 1%
Fats 0.1g 0.22g 0%
Net carbs 2.6g 1.36g N/A
Sugar 2.6g 0.48g N/A
Sodium 20mg 25mg 0%
Vitamin B3 0.4mg 0.321mg 0%
Vitamin B5 0.165mg 0.144mg 0%
Choline 12.3mg 11.8mg 0%
Saturated fat 0.013g 0.017g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.048g 0.072g 0%
Tryptophan 0.01mg 0.022mg 0%
Threonine 0.049mg 0.048mg 0%
Isoleucine 0.078mg 0.038mg 0%
Leucine 0.067mg 0.07mg 0%
Lysine 0.056mg 0.045mg 0%
Methionine 0.013mg 0.016mg 0%
Phenylalanine 0.039mg 0.067mg 0%
Valine 0.05mg 0.048mg 0%
Histidine 0.019mg 0.019mg 0%
Fructose 0.28g 0%

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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +27.8%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +81.8%
Contains more FatsFats +120%
~equal in Water ~95.64g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +50%

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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.