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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
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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 Iron +33.3%
Contains more Potassium +83.2%
Contains more Magnesium +72.7%
Contains more Copper +51.8%
Contains more Phosphorus +70.4%
Contains less Sodium -70.1%
Contains more Calcium +25%
Contains more Zinc +800%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 9% 17% 8% 29% 8% 12% 9%
Contains more Iron +33.3%
Contains more Potassium +83.2%
Contains more Magnesium +72.7%
Contains more Copper +51.8%
Contains more Phosphorus +70.4%
Contains less Sodium -70.1%
Contains more Calcium +25%
Contains more Zinc +800%

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
:
2
Turnip
Contains more Vitamin C +195.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
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 Vitamin K - 0.1
Equal in Folate - 15
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 70% 0% 1% 0% 10% 7% 8% 12% 21% 0% 1% 12%
Contains more Vitamin C +195.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
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 Vitamin K - 0.1
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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Turnip Opinion
Calories 27kcal 28kcal Turnip
Protein 1.7g 0.9g Kohlrabi
Fats 0.1g 0.1g
Vitamin C 62mg 21mg Kohlrabi
Net carbs 2.6g 4.63g Turnip
Carbs 6.2g 6.43g Turnip
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.3mg Kohlrabi
Calcium 24mg 30mg Turnip
Potassium 350mg 191mg Kohlrabi
Magnesium 19mg 11mg Kohlrabi
Sugar 2.6g 3.8g Kohlrabi
Fiber 3.6g 1.8g Kohlrabi
Copper 0.129mg 0.085mg Kohlrabi
Zinc 0.03mg 0.27mg Turnip
Starch g g
Phosphorus 46mg 27mg Kohlrabi
Sodium 20mg 67mg Kohlrabi
Vitamin A 36IU 0IU Kohlrabi
Vitamin E 0.48mg 0.03mg Kohlrabi
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.1µg
Folate 16µg 15µg Kohlrabi
Trans Fat 0g 0g
Saturated Fat 0.013g 0.011g Turnip
Monounsaturated Fat 0.007g 0.006g Kohlrabi
Polyunsaturated fat 0.048g 0.053g Turnip
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Turnip
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
12
Turnip
Mineral Summary Score
17
Kohlrabi
13
Turnip

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%
Turnip
Carbohydrates
6%
Kohlrabi
6%
Turnip
Fats
0%
Kohlrabi
0%
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 vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
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.

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. 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.