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Kohlrabi vs Shallot - In-Depth Nutrition Comparison

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How are Kohlrabi and Shallot different?

  • Kohlrabi is richer in Vitamin C, while Shallot is higher in Vitamin B6, Iron, and Manganese.
  • Kohlrabi covers your daily need of Vitamin C 60% more than Shallot.
  • Kohlrabi is lower in Sugar.

Kohlrabi, raw and Shallots, raw types were used in this article.

Infographic

Kohlrabi vs Shallot 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 Copper +46.6%
Contains more Iron +200%
Contains more Calcium +54.2%
Contains more Magnesium +10.5%
Contains more Zinc +1233.3%
Contains more Phosphorus +30.4%
Contains less Sodium -40%
Equal in Potassium - 334
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Contains more Copper +46.6%
Contains more Iron +200%
Contains more Calcium +54.2%
Contains more Magnesium +10.5%
Contains more Zinc +1233.3%
Contains more Phosphorus +30.4%
Contains less Sodium -40%
Equal in Potassium - 334

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 +675%
Contains more Vitamin A +800%
Contains more Vitamin E +1100%
Contains more Vitamin B3 +100%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +130%
Contains more Vitamin K +700%
Contains more Folate +112.5%
Equal in Vitamin B2 - 0.02
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 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Contains more Vitamin C +675%
Contains more Vitamin A +800%
Contains more Vitamin E +1100%
Contains more Vitamin B3 +100%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +130%
Contains more Vitamin K +700%
Contains more Folate +112.5%
Equal in Vitamin B2 - 0.02

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 Shallot
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Shallot Opinion
Calories 27kcal 72kcal Shallot
Protein 1.7g 2.5g Shallot
Fats 0.1g 0.1g
Vitamin C 62mg 8mg Kohlrabi
Net carbs 2.6g 13.6g Shallot
Carbs 6.2g 16.8g Shallot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 1.2mg Shallot
Calcium 24mg 37mg Shallot
Potassium 350mg 334mg Kohlrabi
Magnesium 19mg 21mg Shallot
Sugar 2.6g 7.87g Kohlrabi
Fiber 3.6g 3.2g Kohlrabi
Copper 0.129mg 0.088mg Kohlrabi
Zinc 0.03mg 0.4mg Shallot
Starch g g
Phosphorus 46mg 60mg Shallot
Sodium 20mg 12mg Shallot
Vitamin A 36IU 4IU Kohlrabi
Vitamin E 0.48mg 0.04mg Kohlrabi
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.06mg Shallot
Vitamin B2 0.02mg 0.02mg
Vitamin B3 0.4mg 0.2mg Kohlrabi
Vitamin B5 0.165mg 0.29mg Shallot
Vitamin B6 0.15mg 0.345mg Shallot
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.8µg Shallot
Folate 16µg 34µg Shallot
Trans Fat 0g 0g
Saturated Fat 0.013g 0.017g Kohlrabi
Monounsaturated Fat 0.007g 0.014g Shallot
Polyunsaturated fat 0.048g 0.039g Kohlrabi
Tryptophan 0.01mg 0.028mg Shallot
Threonine 0.049mg 0.098mg Shallot
Isoleucine 0.078mg 0.106mg Shallot
Leucine 0.067mg 0.149mg Shallot
Lysine 0.056mg 0.125mg Shallot
Methionine 0.013mg 0.027mg Shallot
Phenylalanine 0.039mg 0.081mg Shallot
Valine 0.05mg 0.11mg Shallot
Histidine 0.019mg 0.043mg Shallot
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Shallot
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
Shallot
Mineral Summary Score
17
Kohlrabi
21
Shallot

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
15%
Shallot
Carbohydrates
6%
Kohlrabi
17%
Shallot
Fats
0%
Kohlrabi
0%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 8mg)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.3)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 5.27g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 10)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.