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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
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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
Onion
2
:
Contains more Zinc +466.7%
Contains less Sodium -80%
Contains more Iron +90.5%
Contains more Potassium +139.7%
Contains more Magnesium +90%
Contains more Copper +230.8%
Contains more Phosphorus +58.6%
Equal in Calcium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Zinc +466.7%
Contains less Sodium -80%
Contains more Iron +90.5%
Contains more Potassium +139.7%
Contains more Magnesium +90%
Contains more Copper +230.8%
Contains more Phosphorus +58.6%
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 Vitamin K +300%
Contains more Folate +18.8%
Contains more Vitamin C +737.8%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Equal in Vitamin B1 - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 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%
Contains more Vitamin B2 +35%
Contains more Vitamin K +300%
Contains more Folate +18.8%
Contains more Vitamin C +737.8%
Contains more Vitamin A +1700%
Contains more Vitamin E +2300%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +25%
Equal in Vitamin B1 - 0.05

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Kohlrabi
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Onion Kohlrabi Opinion
Calories 40 27 Onion
Protein 1.1 1.7 Kohlrabi
Fats 0.1 0.1
Vitamin C 7.4 62 Kohlrabi
Net carbs 7.639999866485596 2.5999999046325684 Onion
Carbs 9.34 6.2 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.4 Kohlrabi
Calcium 23 24 Kohlrabi
Potassium 146 350 Kohlrabi
Magnesium 10 19 Kohlrabi
Sugar 4.24 2.6 Kohlrabi
Fiber 1.7 3.6 Kohlrabi
Copper 0.039 0.129 Kohlrabi
Zinc 0.17 0.03 Onion
Starch 0 Onion
Phosphorus 29 46 Kohlrabi
Sodium 4 20 Onion
Vitamin A 2 36 Kohlrabi
Vitamin E 0.02 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.046 0.05 Kohlrabi
Vitamin B2 0.027 0.02 Onion
Vitamin B3 0.116 0.4 Kohlrabi
Vitamin B5 0.123 0.165 Kohlrabi
Vitamin B6 0.12 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.4 0.1 Onion
Folate 19 16 Onion
Trans Fat 0 0
Saturated Fat 0.042 0.013 Kohlrabi
Monounsaturated Fat 0.013 0.007 Onion
Polyunsaturated fat 0.017 0.048 Kohlrabi
Tryptophan 0.014 0.01 Onion
Threonine 0.021 0.049 Kohlrabi
Isoleucine 0.014 0.078 Kohlrabi
Leucine 0.025 0.067 Kohlrabi
Lysine 0.039 0.056 Kohlrabi
Methionine 0.002 0.013 Kohlrabi
Phenylalanine 0.025 0.039 Kohlrabi
Valine 0.021 0.05 Kohlrabi
Histidine 0.014 0.019 Kohlrabi
Fructose 1.29 Onion

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.