Lettuce vs. Kohlrabi — In-Depth Nutrition Comparison
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The main differences between lettuce and kohlrabi
- Lettuce has more vitamin A, vitamin K, iron, and folate; however, kohlrabi has more vitamin C, copper, and fiber.
- Daily need coverage for vitamin A for lettuce is 147% higher.
- Kohlrabi has 1263 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while kohlrabi has 0.1µg.
- Lettuce is lower in sugar.
- Lettuce has a higher glycemic index than kohlrabi.
Food types used in this article are Lettuce, green leaf, raw and Kohlrabi, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +115% |
| Contains more ZincZinc | +500% |
| Contains more ManganeseManganese | +79.9% |
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more PotassiumPotassium | +80.4% |
| Contains more CopperCopper | +344.8% |
| Contains more PhosphorusPhosphorus | +58.6% |
| Contains less SodiumSodium | -28.6% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin AVitamin A | +18400% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin KVitamin K | +126200% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin CVitamin C | +573.9% |
| Contains more Vitamin EVitamin E | +118.2% |
| Contains more Vitamin B5Vitamin B5 | +23.1% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 0.1µg | 105% |
| Vitamin C | 9.2mg | 62mg | 59% |
| Vitamin A | 370µg | 2µg | 41% |
| Copper | 0.029mg | 0.129mg | 11% |
| Fiber | 1.3g | 3.6g | 9% |
| Folate | 38µg | 16µg | 6% |
| Iron | 0.86mg | 0.4mg | 6% |
| Vitamin B6 | 0.09mg | 0.15mg | 5% |
| Vitamin B2 | 0.08mg | 0.02mg | 5% |
| Potassium | 194mg | 350mg | 5% |
| Manganese | 0.25mg | 0.139mg | 5% |
| Vitamin B1 | 0.07mg | 0.05mg | 2% |
| Phosphorus | 29mg | 46mg | 2% |
| Vitamin E | 0.22mg | 0.48mg | 2% |
| Vitamin B5 | 0.134mg | 0.165mg | 1% |
| Protein | 1.36g | 1.7g | 1% |
| Calories | 15kcal | 27kcal | 1% |
| Fructose | 0.43g | 1% | |
| Zinc | 0.18mg | 0.03mg | 1% |
| Calcium | 36mg | 24mg | 1% |
| Magnesium | 13mg | 19mg | 1% |
| Carbs | 2.87g | 6.2g | 1% |
| Fats | 0.15g | 0.1g | 0% |
| Net carbs | 1.57g | 2.6g | N/A |
| Sugar | 0.78g | 2.6g | N/A |
| Sodium | 28mg | 20mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin B3 | 0.375mg | 0.4mg | 0% |
| Choline | 13.6mg | 12.3mg | 0% |
| Saturated fat | 0.02g | 0.013g | 0% |
| Monounsaturated fat | 0.006g | 0.007g | 0% |
| Polyunsaturated fat | 0.082g | 0.048g | 0% |
| Tryptophan | 0.009mg | 0.01mg | 0% |
| Threonine | 0.059mg | 0.049mg | 0% |
| Isoleucine | 0.084mg | 0.078mg | 0% |
| Leucine | 0.079mg | 0.067mg | 0% |
| Lysine | 0.084mg | 0.056mg | 0% |
| Methionine | 0.016mg | 0.013mg | 0% |
| Phenylalanine | 0.055mg | 0.039mg | 0% |
| Valine | 0.07mg | 0.05mg | 0% |
| Histidine | 0.022mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50% |
| Contains more ProteinProtein | +25% |
| Contains more CarbsCarbs | +116% |
| Contains more OtherOther | +56.3% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +70.8% |
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +16.7% |
