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Kohlrabi vs Rutabagas - In-Depth Nutrition Comparison

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What are the main differences between Kohlrabi and Rutabagas?

  • Rutabagas have less Vitamin C, Copper, and Fiber than Kohlrabi.
  • Kohlrabi's daily need coverage for Vitamin C is 41% higher.
  • Kohlrabi has 4 times more Copper than Rutabagas. Kohlrabi has 0.129mg of Copper, while Rutabagas have 0.032mg.
  • Kohlrabi contains less Sugar.

We used Kohlrabi, raw and Rutabagas, raw types in this comparison.

Infographic

Kohlrabi vs Rutabagas infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +14.8%
Contains more Copper +303.1%
Contains more Calcium +79.2%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Contains more Zinc +700%
Equal in Iron - 0.44
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Potassium +14.8%
Contains more Copper +303.1%
Contains more Calcium +79.2%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Contains more Zinc +700%
Equal in Iron - 0.44
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin C +148%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Equal in Vitamin B5 - 0.16
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin C +148%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Equal in Vitamin B5 - 0.16

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Rutabagas
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 Rutabagas Opinion
Net carbs 2.6g 6.32g Rutabagas
Protein 1.7g 1.08g Kohlrabi
Fats 0.1g 0.16g Rutabagas
Carbs 6.2g 8.62g Rutabagas
Calories 27kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 2.6g 4.46g Kohlrabi
Fiber 3.6g 2.3g Kohlrabi
Calcium 24mg 43mg Rutabagas
Iron 0.4mg 0.44mg Rutabagas
Magnesium 19mg 20mg Rutabagas
Phosphorus 46mg 53mg Rutabagas
Potassium 350mg 305mg Kohlrabi
Sodium 20mg 12mg Rutabagas
Zinc 0.03mg 0.24mg Rutabagas
Copper 0.129mg 0.032mg Kohlrabi
Vitamin A 36IU 2IU Kohlrabi
Vitamin E 0.48mg 0.3mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 25mg Kohlrabi
Vitamin B1 0.05mg 0.09mg Rutabagas
Vitamin B2 0.02mg 0.04mg Rutabagas
Vitamin B3 0.4mg 0.7mg Rutabagas
Vitamin B5 0.165mg 0.16mg Kohlrabi
Vitamin B6 0.15mg 0.1mg Kohlrabi
Folate 16µg 21µg Rutabagas
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.3µg Rutabagas
Tryptophan 0.01mg mg Kohlrabi
Threonine 0.049mg mg Kohlrabi
Isoleucine 0.078mg mg Kohlrabi
Leucine 0.067mg mg Kohlrabi
Lysine 0.056mg mg Kohlrabi
Methionine 0.013mg mg Kohlrabi
Phenylalanine 0.039mg mg Kohlrabi
Valine 0.05mg mg Kohlrabi
Histidine 0.019mg mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.027g Kohlrabi
Monounsaturated Fat 0.007g 0.025g Rutabagas
Polyunsaturated fat 0.048g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
15
Rutabagas
Mineral Summary Score
17
Kohlrabi
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Kohlrabi
6%
Rutabagas
Carbohydrates
6%
Kohlrabi
9%
Rutabagas
Fats
0%
Kohlrabi
1%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 52)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.9)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.