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  6. Kohlrabi vs. Turnip

Kohlrabi vs. Turnip — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Turnip

  • Turnip has less Vitamin C, and Fiber.
  • Kohlrabi covers your daily Vitamin C needs 46% more than Turnip.
  • Turnip contains 2 times less Fiber than Kohlrabi. Kohlrabi contains 3.6g of Fiber, while Turnip contains 1.8g.

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

Infographic

Kohlrabi vs Turnip 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.
Kohlrabi
Kohlrabi
7
:
2
Turnip
Turnip
Contains more Iron +33.3%
Contains more Magnesium +72.7%
Contains more Phosphorus +70.4%
Contains more Potassium +83.2%
Contains less Sodium -70.1%
Contains more Copper +51.8%
Contains more Calcium +25%
Contains more Zinc +800%
Equal in Manganese - 0.134
Equal in Selenium - 0.7
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +33.3%
Contains more Magnesium +72.7%
Contains more Phosphorus +70.4%
Contains more Potassium +83.2%
Contains less Sodium -70.1%
Contains more Copper +51.8%
Contains more Calcium +25%
Contains more Zinc +800%
Equal in Manganese - 0.134
Equal in Selenium - 0.7

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.
Kohlrabi
Kohlrabi
6
:
2
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
Contains more Vitamin C +195.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +21.2%
Equal in Vitamin B3 - 0.4
Equal in Folate - 15
Equal in Vitamin K - 0.1
Kohlrabi
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
Contains more Vitamin C +195.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +21.2%
Equal in Vitamin B3 - 0.4
Equal in Folate - 15
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
2
Turnip
Turnip
Contains more Protein +88.9%
Contains more Other +42.9%
Equal in Fats - 0.1
Equal in Carbs - 6.43
Equal in Water - 91.87
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +88.9%
Contains more Other +42.9%
Equal in Fats - 0.1
Equal in Carbs - 6.43
Equal in Water - 91.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Turnip
Turnip
Contains more Monounsaturated Fat +16.7%
Contains less Saturated Fat -15.4%
Contains more Polyunsaturated fat +10.4%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +16.7%
Contains less Saturated Fat -15.4%
Contains more Polyunsaturated fat +10.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Turnip Opinion
Net carbs 2.6g 4.63g Turnip
Protein 1.7g 0.9g Kohlrabi
Fats 0.1g 0.1g
Carbs 6.2g 6.43g Turnip
Calories 27kcal 28kcal Turnip
Sugar 2.6g 3.8g Kohlrabi
Fiber 3.6g 1.8g Kohlrabi
Calcium 24mg 30mg Turnip
Iron 0.4mg 0.3mg Kohlrabi
Magnesium 19mg 11mg Kohlrabi
Phosphorus 46mg 27mg Kohlrabi
Potassium 350mg 191mg Kohlrabi
Sodium 20mg 67mg Kohlrabi
Zinc 0.03mg 0.27mg Turnip
Copper 0.129mg 0.085mg Kohlrabi
Manganese 0.139mg 0.134mg Kohlrabi
Selenium 0.7µg 0.7µg
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.03mg Kohlrabi
Vitamin C 62mg 21mg Kohlrabi
Vitamin B1 0.05mg 0.04mg Kohlrabi
Vitamin B2 0.02mg 0.03mg Turnip
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.165mg 0.2mg Turnip
Vitamin B6 0.15mg 0.09mg Kohlrabi
Folate 16µg 15µg Kohlrabi
Vitamin K 0.1µg 0.1µg
Tryptophan 0.01mg 0.009mg Kohlrabi
Threonine 0.049mg 0.025mg Kohlrabi
Isoleucine 0.078mg 0.036mg Kohlrabi
Leucine 0.067mg 0.033mg Kohlrabi
Lysine 0.056mg 0.036mg Kohlrabi
Methionine 0.013mg 0.011mg Kohlrabi
Phenylalanine 0.039mg 0.017mg Kohlrabi
Valine 0.05mg 0.03mg Kohlrabi
Histidine 0.019mg 0.014mg Kohlrabi
Saturated Fat 0.013g 0.011g Turnip
Monounsaturated Fat 0.007g 0.006g Kohlrabi
Polyunsaturated fat 0.048g 0.053g Turnip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Turnip
Low Fats diet Equal
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
12%
Turnip
Minerals Daily Need Coverage Score
15%
Kohlrabi
12%
Turnip

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 53)
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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.