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  6. Kohlrabi vs. Sweet onion

Kohlrabi vs. Sweet onion — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Sweet onion

  • Sweet onion has less Vitamin C, Fiber, Copper, and Potassium.
  • Kohlrabi covers your daily Vitamin C needs 64% more than Sweet onion.
  • Sweet onion contains 4 times less Fiber than Kohlrabi. Kohlrabi contains 3.6g of Fiber, while Sweet onion contains 0.9g.
  • Kohlrabi has less Sugar.

Food varieties used in this article are Kohlrabi, raw and Onions, sweet, raw.

Infographic

Kohlrabi vs Sweet onion 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +194.1%
Contains more IronIron +53.8%
Contains more CopperCopper +130.4%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +40%
Contains more ZincZinc +333.3%
Contains less SodiumSodium -60%

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +1191.7%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin B5Vitamin B5 +68.4%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more CholineCholine +123.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +112.5%
Contains more FatsFats +25%
Contains more OtherOther +203%
Contains more CarbsCarbs +21.8%
~equal in Water ~91.24g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Sweet onion Opinion
Calories 27kcal 32kcal Sweet onion
Protein 1.7g 0.8g Kohlrabi
Fats 0.1g 0.08g Kohlrabi
Vitamin C 62mg 4.8mg Kohlrabi
Net carbs 2.6g 6.65g Sweet onion
Carbs 6.2g 7.55g Sweet onion
Magnesium 19mg 9mg Kohlrabi
Calcium 24mg 20mg Kohlrabi
Potassium 350mg 119mg Kohlrabi
Iron 0.4mg 0.26mg Kohlrabi
Sugar 2.6g 5.02g Kohlrabi
Fiber 3.6g 0.9g Kohlrabi
Copper 0.129mg 0.056mg Kohlrabi
Zinc 0.03mg 0.13mg Sweet onion
Phosphorus 46mg 27mg Kohlrabi
Sodium 20mg 8mg Sweet onion
Vitamin A 36IU 1IU Kohlrabi
Vitamin A 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.02mg Kohlrabi
Manganese 0.139mg 0.076mg Kohlrabi
Selenium 0.7µg 0.5µg Kohlrabi
Vitamin B1 0.05mg 0.041mg Kohlrabi
Vitamin B2 0.02mg 0.02mg
Vitamin B3 0.4mg 0.133mg Kohlrabi
Vitamin B5 0.165mg 0.098mg Kohlrabi
Vitamin B6 0.15mg 0.13mg Kohlrabi
Vitamin K 0.1µg 0.3µg Sweet onion
Folate 16µg 23µg Sweet onion
Choline 12.3mg 5.5mg Kohlrabi
Saturated Fat 0.013g Sweet onion
Monounsaturated Fat 0.007g Kohlrabi
Polyunsaturated fat 0.048g Kohlrabi
Tryptophan 0.01mg 0.009mg Kohlrabi
Threonine 0.049mg 0.018mg Kohlrabi
Isoleucine 0.078mg 0.014mg Kohlrabi
Leucine 0.067mg 0.025mg Kohlrabi
Lysine 0.056mg 0.033mg Kohlrabi
Methionine 0.013mg 0.009mg Kohlrabi
Phenylalanine 0.039mg 0.024mg Kohlrabi
Valine 0.05mg 0.02mg Kohlrabi
Histidine 0.019mg 0.011mg Kohlrabi
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

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

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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
7%
Sweet onion
Minerals Daily Need Coverage Score
15%
Kohlrabi
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 20)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.42g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.