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Onion vs Kohlrabi - In-Depth Nutrition Comparison

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Summary of differences between Onion and Kohlrabi

  • The amount of Vitamin C, Copper, Fiber, and Potassium in Kohlrabi is higher than in Onion.
  • Kohlrabi covers your daily need of Vitamin C 61% more than Onion.

These are the specific foods used in this comparison Onions, raw and Kohlrabi, raw.

Infographic

Onion vs Kohlrabi 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
Onion
2
:
Contains less Sodium -80%
Contains more Zinc +466.7%
Contains more Iron +90.5%
Contains more Magnesium +90%
Contains more Phosphorus +58.6%
Contains more Potassium +139.7%
Contains more Copper +230.8%
Equal in Calcium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains less Sodium -80%
Contains more Zinc +466.7%
Contains more Iron +90.5%
Contains more Magnesium +90%
Contains more Phosphorus +58.6%
Contains more Potassium +139.7%
Contains more Copper +230.8%
Equal in Calcium - 24

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
Onion
3
:
Contains more Vitamin B2 +35%
Contains more Folate +18.8%
Contains more Vitamin K +300%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin C +737.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Equal in Vitamin B1 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 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 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B2 +35%
Contains more Folate +18.8%
Contains more Vitamin K +300%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin C +737.8%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Equal in Vitamin B1 - 0.05

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.
Onion Kohlrabi
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Kohlrabi Opinion
Net carbs 7.64g 2.6g Onion
Protein 1.1g 1.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 9.34g 6.2g Onion
Calories 40kcal 27kcal Onion
Starch 0g g Onion
Fructose 1.29g g Onion
Sugar 4.24g 2.6g Kohlrabi
Fiber 1.7g 3.6g Kohlrabi
Calcium 23mg 24mg Kohlrabi
Iron 0.21mg 0.4mg Kohlrabi
Magnesium 10mg 19mg Kohlrabi
Phosphorus 29mg 46mg Kohlrabi
Potassium 146mg 350mg Kohlrabi
Sodium 4mg 20mg Onion
Zinc 0.17mg 0.03mg Onion
Copper 0.039mg 0.129mg Kohlrabi
Vitamin A 2IU 36IU Kohlrabi
Vitamin E 0.02mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 62mg Kohlrabi
Vitamin B1 0.046mg 0.05mg Kohlrabi
Vitamin B2 0.027mg 0.02mg Onion
Vitamin B3 0.116mg 0.4mg Kohlrabi
Vitamin B5 0.123mg 0.165mg Kohlrabi
Vitamin B6 0.12mg 0.15mg Kohlrabi
Folate 19µg 16µg Onion
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0.1µg Onion
Tryptophan 0.014mg 0.01mg Onion
Threonine 0.021mg 0.049mg Kohlrabi
Isoleucine 0.014mg 0.078mg Kohlrabi
Leucine 0.025mg 0.067mg Kohlrabi
Lysine 0.039mg 0.056mg Kohlrabi
Methionine 0.002mg 0.013mg Kohlrabi
Phenylalanine 0.025mg 0.039mg Kohlrabi
Valine 0.021mg 0.05mg Kohlrabi
Histidine 0.014mg 0.019mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.013g Kohlrabi
Monounsaturated Fat 0.013g 0.007g Onion
Polyunsaturated fat 0.017g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Kohlrabi
Low Fats diet Equal
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
8
Onion
25
Kohlrabi
Mineral Summary Score
8
Onion
17
Kohlrabi

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
7%
Onion
10%
Kohlrabi
Carbohydrates
9%
Onion
6%
Kohlrabi
Fats
0%
Onion
0%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 5)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.64g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.029g)
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

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.