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Parsnip vs Kohlrabi - In-Depth Nutrition Comparison

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How are Parsnip and Kohlrabi different?

  • Parsnip is higher in Vitamin K, Manganese, Folate, Vitamin B5, Vitamin E , Fiber, and Zinc, however Kohlrabi is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Kohlrabi is 50% higher.
  • Parsnip contains 225 times more Vitamin K than Kohlrabi. While Parsnip contains 22.5µg of Vitamin K, Kohlrabi contains only 0.1µg.

Parsnips, raw and Kohlrabi, raw are the varieties used in this article.

Infographic

Parsnip 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
Contains more Calcium +50%
Contains more Iron +47.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Zinc +1866.7%
Equal in Potassium - 350
Equal in Copper - 0.129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +50%
Contains more Iron +47.5%
Contains more Magnesium +52.6%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Contains more Zinc +1866.7%
Equal in Potassium - 350
Equal in Copper - 0.129

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
:
Contains more Vitamin E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Folate +318.8%
Contains more Vitamin K +22400%
Contains more Vitamin A +∞%
Contains more Vitamin C +264.7%
Contains more Vitamin B6 +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
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 E +210.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +263.6%
Contains more Folate +318.8%
Contains more Vitamin K +22400%
Contains more Vitamin A +∞%
Contains more Vitamin C +264.7%
Contains more Vitamin B6 +66.7%

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

All nutrients comparison - raw data values

Nutrient Parsnip Kohlrabi Opinion
Net carbs 13.09g 2.6g Parsnip
Protein 1.2g 1.7g Kohlrabi
Fats 0.3g 0.1g Parsnip
Carbs 17.99g 6.2g Parsnip
Calories 75kcal 27kcal Parsnip
Starch g g
Fructose g g
Sugar 4.8g 2.6g Kohlrabi
Fiber 4.9g 3.6g Parsnip
Calcium 36mg 24mg Parsnip
Iron 0.59mg 0.4mg Parsnip
Magnesium 29mg 19mg Parsnip
Phosphorus 71mg 46mg Parsnip
Potassium 375mg 350mg Parsnip
Sodium 10mg 20mg Parsnip
Zinc 0.59mg 0.03mg Parsnip
Copper 0.12mg 0.129mg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin E 1.49mg 0.48mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 62mg Kohlrabi
Vitamin B1 0.09mg 0.05mg Parsnip
Vitamin B2 0.05mg 0.02mg Parsnip
Vitamin B3 0.7mg 0.4mg Parsnip
Vitamin B5 0.6mg 0.165mg Parsnip
Vitamin B6 0.09mg 0.15mg Kohlrabi
Folate 67µg 16µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K 22.5µg 0.1µg Parsnip
Tryptophan mg 0.01mg Kohlrabi
Threonine mg 0.049mg Kohlrabi
Isoleucine mg 0.078mg Kohlrabi
Leucine mg 0.067mg Kohlrabi
Lysine mg 0.056mg Kohlrabi
Methionine mg 0.013mg Kohlrabi
Phenylalanine mg 0.039mg Kohlrabi
Valine mg 0.05mg Kohlrabi
Histidine mg 0.019mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.013g Kohlrabi
Monounsaturated Fat 0.112g 0.007g Parsnip
Polyunsaturated fat 0.047g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip Kohlrabi
Low Fats diet ok
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
25
Parsnip
25
Kohlrabi
Mineral Summary Score
22
Parsnip
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%
Parsnip
10%
Kohlrabi
Carbohydrates
18%
Parsnip
6%
Kohlrabi
Fats
1%
Parsnip
0%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 10mg)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $0.6)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 77)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.