Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Seaweed

Kohlrabi vs. Seaweed — In-Depth Nutrition Comparison

Compare

What are the main differences between Kohlrabi and Seaweed?

  • Kohlrabi is richer in Vitamin C, and Vitamin B6, yet Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, Vitamin B2, and Vitamin B5.
  • Kohlrabi's daily need coverage for Vitamin C is 66% higher.
  • Kohlrabi has 75 times more Vitamin B6 than Seaweed. Kohlrabi has 0.15mg of Vitamin B6, while Seaweed has 0.002mg.

We used Kohlrabi, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Kohlrabi vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +293.3%
Contains less SodiumSodium -91.4%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +600%
Contains more IronIron +612.5%
Contains more ZincZinc +4000%
Contains more ManganeseManganese +43.9%
~equal in Copper ~0.13mg
~equal in Phosphorus ~42mg
~equal in Selenium ~0.7µg

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% 2.2% 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 10% 7% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +1966.7%
Contains more Vitamin B6Vitamin B6 +7400%
Contains more Vitamin AVitamin A +222.2%
Contains more Vitamin EVitamin E +81.3%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +289.1%
Contains more Vitamin KVitamin K +65900%
Contains more FolateFolate +1025%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +11.5%
Contains more FatsFats +460%
Contains more CarbsCarbs +54.4%
Contains more OtherOther +561%
~equal in Protein ~1.68g

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
63% 25% 12%
Saturated Fat: Sat. Fat 0.247 g
Monounsaturated Fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated Fat -94.7%
Contains more Mono. FatMonounsaturated Fat +1300%
~equal in Polyunsaturated fat ~0.047g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Seaweed Opinion
Calories 27kcal 43kcal Seaweed
Protein 1.7g 1.68g Kohlrabi
Fats 0.1g 0.56g Seaweed
Vitamin C 62mg 3mg Kohlrabi
Net carbs 2.6g 8.27g Seaweed
Carbs 6.2g 9.57g Seaweed
Magnesium 19mg 121mg Seaweed
Calcium 24mg 168mg Seaweed
Potassium 350mg 89mg Kohlrabi
Iron 0.4mg 2.85mg Seaweed
Sugar 2.6g 0.6g Seaweed
Fiber 3.6g 1.3g Kohlrabi
Copper 0.129mg 0.13mg Seaweed
Zinc 0.03mg 1.23mg Seaweed
Phosphorus 46mg 42mg Kohlrabi
Sodium 20mg 233mg Kohlrabi
Vitamin A 36IU 116IU Seaweed
Vitamin A 2µg 6µg Seaweed
Vitamin E 0.48mg 0.87mg Seaweed
Manganese 0.139mg 0.2mg Seaweed
Selenium 0.7µg 0.7µg
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.02mg 0.15mg Seaweed
Vitamin B3 0.4mg 0.47mg Seaweed
Vitamin B5 0.165mg 0.642mg Seaweed
Vitamin B6 0.15mg 0.002mg Kohlrabi
Vitamin K 0.1µg 66µg Seaweed
Folate 16µg 180µg Seaweed
Choline 12.3mg 12.8mg Seaweed
Saturated Fat 0.013g 0.247g Kohlrabi
Monounsaturated Fat 0.007g 0.098g Seaweed
Polyunsaturated fat 0.048g 0.047g Kohlrabi
Tryptophan 0.01mg 0.048mg Seaweed
Threonine 0.049mg 0.055mg Seaweed
Isoleucine 0.078mg 0.076mg Kohlrabi
Leucine 0.067mg 0.083mg Seaweed
Lysine 0.056mg 0.082mg Seaweed
Methionine 0.013mg 0.025mg Seaweed
Phenylalanine 0.039mg 0.043mg Seaweed
Valine 0.05mg 0.072mg Seaweed
Histidine 0.019mg 0.024mg Seaweed
Omega-3 - EPA 0g 0.004g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame

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
24%
Kohlrabi
34%
Seaweed
Minerals Daily Need Coverage Score
15%
Kohlrabi
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 213mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.234g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.