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Kohlrabi vs. Tomatillo — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Tomatillo

  • Kohlrabi has more Vitamin C, Vitamin B6, Fiber, and Copper, however, Tomatillo is higher in Manganese, Vitamin B3, and Vitamin K.
  • Tomatillo covers your daily Manganese needs 6646% more than Kohlrabi.
  • Tomatillo contains 5 times less Vitamin C than Kohlrabi. Kohlrabi contains 62mg of Vitamin C, while Tomatillo contains 11.7mg.

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

Infographic

Kohlrabi vs Tomatillo 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.
Contains more Calcium +242.9%
Contains more Phosphorus +17.9%
Contains more Potassium +30.6%
Contains more Copper +63.3%
Contains more Selenium +40%
Contains more Iron +55%
Contains less Sodium -95%
Contains more Zinc +633.3%
Contains more Manganese +109971.9%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +242.9%
Contains more Phosphorus +17.9%
Contains more Potassium +30.6%
Contains more Copper +63.3%
Contains more Selenium +40%
Contains more Iron +55%
Contains less Sodium -95%
Contains more Zinc +633.3%
Contains more Manganese +109971.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +26.3%
Contains more Vitamin C +429.9%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B6 +167.9%
Contains more Folate +128.6%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +362.5%
Contains more Vitamin K +10000%
Equal in Vitamin B5 - 0.15
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 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Contains more Vitamin E +26.3%
Contains more Vitamin C +429.9%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B6 +167.9%
Contains more Folate +128.6%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +362.5%
Contains more Vitamin K +10000%
Equal in Vitamin B5 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +77.1%
Contains more Other +81.8%
Contains more Fats +920%
Equal in Carbs - 5.84
Equal in Water - 91.63
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more Protein +77.1%
Contains more Other +81.8%
Contains more Fats +920%
Equal in Carbs - 5.84
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2114.3%
Contains more Polyunsaturated fat +768.8%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2114.3%
Contains more Polyunsaturated fat +768.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Tomatillo Opinion
Net carbs 2.6g 3.94g Tomatillo
Protein 1.7g 0.96g Kohlrabi
Fats 0.1g 1.02g Tomatillo
Carbs 6.2g 5.84g Kohlrabi
Calories 27kcal 32kcal Tomatillo
Sugar 2.6g 3.93g Kohlrabi
Fiber 3.6g 1.9g Kohlrabi
Calcium 24mg 7mg Kohlrabi
Iron 0.4mg 0.62mg Tomatillo
Magnesium 19mg 20mg Tomatillo
Phosphorus 46mg 39mg Kohlrabi
Potassium 350mg 268mg Kohlrabi
Sodium 20mg 1mg Tomatillo
Zinc 0.03mg 0.22mg Tomatillo
Copper 0.129mg 0.079mg Kohlrabi
Manganese 0.139mg 153mg Tomatillo
Selenium 0.7µg 0.5µg Kohlrabi
Vitamin A 36IU 114IU Tomatillo
Vitamin A RAE 2µg 6µg Tomatillo
Vitamin E 0.48mg 0.38mg Kohlrabi
Vitamin C 62mg 11.7mg Kohlrabi
Vitamin B1 0.05mg 0.044mg Kohlrabi
Vitamin B2 0.02mg 0.035mg Tomatillo
Vitamin B3 0.4mg 1.85mg Tomatillo
Vitamin B5 0.165mg 0.15mg Kohlrabi
Vitamin B6 0.15mg 0.056mg Kohlrabi
Folate 16µg 7µg Kohlrabi
Vitamin K 0.1µg 10.1µg Tomatillo
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.139g Kohlrabi
Monounsaturated Fat 0.007g 0.155g Tomatillo
Polyunsaturated fat 0.048g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Kohlrabi
13%
Tomatillo
Minerals Daily Need Coverage Score
15%
Kohlrabi
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 20)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.33g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.126g)
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

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.