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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 Zinc +700%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Equal in Iron - 0.44
Equal in Magnesium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Potassium +14.8%
Contains more Copper +303.1%
Contains more Calcium +79.2%
Contains more Zinc +700%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
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 C +148%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Vitamin K +200%
Contains more Folate +31.3%
Equal in Vitamin B5 - 0.16
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin C +148%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Vitamin K +200%
Contains more Folate +31.3%
Equal in Vitamin B5 - 0.16

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Kohlrabi Rutabagas Opinion
Calories 27 37 Rutabagas
Protein 1.7 1.08 Kohlrabi
Fats 0.1 0.16 Rutabagas
Vitamin C 62 25 Kohlrabi
Net carbs 2.5999999046325684 6.320000171661377 Rutabagas
Carbs 6.2 8.62 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.44 Rutabagas
Calcium 24 43 Rutabagas
Potassium 350 305 Kohlrabi
Magnesium 19 20 Rutabagas
Sugar 2.6 4.46 Kohlrabi
Fiber 3.6 2.3 Kohlrabi
Copper 0.129 0.032 Kohlrabi
Zinc 0.03 0.24 Rutabagas
Starch 0.4 Rutabagas
Phosphorus 46 53 Rutabagas
Sodium 20 12 Rutabagas
Vitamin A 36 2 Kohlrabi
Vitamin E 0.48 0.3 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.09 Rutabagas
Vitamin B2 0.02 0.04 Rutabagas
Vitamin B3 0.4 0.7 Rutabagas
Vitamin B5 0.165 0.16 Kohlrabi
Vitamin B6 0.15 0.1 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 0.3 Rutabagas
Folate 16 21 Rutabagas
Trans Fat 0 0
Saturated Fat 0.013 0.027 Kohlrabi
Monounsaturated Fat 0.007 0.025 Rutabagas
Polyunsaturated fat 0.048 0.088 Rutabagas
Tryptophan 0.01 Kohlrabi
Threonine 0.049 Kohlrabi
Isoleucine 0.078 Kohlrabi
Leucine 0.067 Kohlrabi
Lysine 0.056 Kohlrabi
Methionine 0.013 Kohlrabi
Phenylalanine 0.039 Kohlrabi
Valine 0.05 Kohlrabi
Histidine 0.019 Kohlrabi
Fructose 1.61 Rutabagas

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.