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Kohlrabi vs Tomato - In-Depth Nutrition Comparison

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Significant differences between Kohlrabi and Tomato

  • Kohlrabi has more Vitamin C, Fiber, Copper, and Vitamin B6, however Tomato is richer in Vitamin K.
  • Kohlrabi covers your daily Vitamin C needs 54% more than Tomato.
  • Tomato has 3 times less Fiber than Kohlrabi. Kohlrabi has 3.6g of Fiber, while Tomato has 1.2g.

Specific food types used in this comparison are Kohlrabi, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Kohlrabi vs Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +140%
Contains more Iron +48.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +91.7%
Contains more Potassium +47.7%
Contains more Copper +118.6%
Contains less Sodium -75%
Contains more Zinc +466.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +140%
Contains more Iron +48.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +91.7%
Contains more Potassium +47.7%
Contains more Copper +118.6%
Contains less Sodium -75%
Contains more Zinc +466.7%

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
:
4
Tomato
Contains more Vitamin C +352.6%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +87.5%
Contains more Vitamin A +2213.9%
Contains more Vitamin E +12.5%
Contains more Vitamin B3 +48.5%
Contains more Vitamin K +7800%
Equal in Vitamin B2 - 0.019
Equal in Folate - 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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin C +352.6%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B5 +85.4%
Contains more Vitamin B6 +87.5%
Contains more Vitamin A +2213.9%
Contains more Vitamin E +12.5%
Contains more Vitamin B3 +48.5%
Contains more Vitamin K +7800%
Equal in Vitamin B2 - 0.019
Equal in Folate - 15

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Tomato Opinion
Net carbs 2.6g 2.69g Tomato
Protein 1.7g 0.88g Kohlrabi
Fats 0.1g 0.2g Tomato
Carbs 6.2g 3.89g Kohlrabi
Calories 27kcal 18kcal Kohlrabi
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 2.6g 2.63g Kohlrabi
Fiber 3.6g 1.2g Kohlrabi
Calcium 24mg 10mg Kohlrabi
Iron 0.4mg 0.27mg Kohlrabi
Magnesium 19mg 11mg Kohlrabi
Phosphorus 46mg 24mg Kohlrabi
Potassium 350mg 237mg Kohlrabi
Sodium 20mg 5mg Tomato
Zinc 0.03mg 0.17mg Tomato
Copper 0.129mg 0.059mg Kohlrabi
Vitamin A 36IU 833IU Tomato
Vitamin E 0.48mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 13.7mg Kohlrabi
Vitamin B1 0.05mg 0.037mg Kohlrabi
Vitamin B2 0.02mg 0.019mg Kohlrabi
Vitamin B3 0.4mg 0.594mg Tomato
Vitamin B5 0.165mg 0.089mg Kohlrabi
Vitamin B6 0.15mg 0.08mg Kohlrabi
Folate 16µg 15µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 7.9µg Tomato
Tryptophan 0.01mg 0.006mg Kohlrabi
Threonine 0.049mg 0.027mg Kohlrabi
Isoleucine 0.078mg 0.018mg Kohlrabi
Leucine 0.067mg 0.025mg Kohlrabi
Lysine 0.056mg 0.027mg Kohlrabi
Methionine 0.013mg 0.006mg Kohlrabi
Phenylalanine 0.039mg 0.027mg Kohlrabi
Valine 0.05mg 0.018mg Kohlrabi
Histidine 0.019mg 0.014mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.028g Kohlrabi
Monounsaturated Fat 0.007g 0.031g Tomato
Polyunsaturated fat 0.048g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16
Tomato
Mineral Summary Score
17
Kohlrabi
10
Tomato

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
5%
Tomato
Carbohydrates
6%
Kohlrabi
4%
Tomato
Fats
0%
Kohlrabi
1%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 15mg)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.