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Napa cabbage vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between napa cabbage and kohlrabi

  • Napa cabbage is higher in folate; however, kohlrabi is richer in vitamin C, vitamin B6, and potassium.
  • Kohlrabi's daily need coverage for vitamin C is 65% higher.
  • Napa cabbage has 3 times more folate than kohlrabi. While napa cabbage has 43µg of folate, kohlrabi has only 16µg.
  • Kohlrabi has a lower glycemic index (20) than napa cabbage (32).

The food types used in this comparison are Cabbage, napa, cooked and Kohlrabi, raw.

Infographic

Napa cabbage vs Kohlrabi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +20.8%
Contains more IronIron +85%
Contains more ZincZinc +366.7%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +46%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +302.3%
Contains more CopperCopper +34.4%
Contains more PhosphorusPhosphorus +142.1%
Contains more SeleniumSelenium +75%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more FolateFolate +168.8%
Contains more Vitamin CVitamin C +1837.5%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +305.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Kohlrabi DV% diff.
Vitamin C 3.2mg 62mg 65%
Fiber 3.6g 14%
Vitamin B6 0.037mg 0.15mg 9%
Potassium 87mg 350mg 8%
Folate 43µg 16µg 7%
Vitamin B1 0.005mg 0.05mg 4%
Iron 0.74mg 0.4mg 4%
Copper 0.096mg 0.129mg 4%
Phosphorus 19mg 46mg 4%
Vitamin E 0.48mg 3%
Magnesium 8mg 19mg 3%
Vitamin B5 0.035mg 0.165mg 3%
Manganese 0.203mg 0.139mg 3%
Choline 12.3mg 2%
Protein 1.1g 1.7g 1%
Selenium 0.4µg 0.7µg 1%
Calories 12kcal 27kcal 1%
Vitamin A 13µg 2µg 1%
Zinc 0.14mg 0.03mg 1%
Calcium 29mg 24mg 1%
Carbs 2.23g 6.2g 1%
Fats 0.17g 0.1g 0%
Net carbs 2.23g 2.6g N/A
Sugar 2.6g N/A
Sodium 11mg 20mg 0%
Vitamin B2 0.025mg 0.02mg 0%
Vitamin B3 0.466mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +70%
Contains more ProteinProtein +54.5%
Contains more CarbsCarbs +178%
Contains more OtherOther +488.2%
~equal in Water ~91g

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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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.