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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 Iron +47.5%
Contains more Calcium +50%
Contains more Magnesium +52.6%
Contains more Zinc +1866.7%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
Equal in Potassium - 350
Equal in Copper - 0.129
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 11% 34% 21% 40% 17% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +47.5%
Contains more Calcium +50%
Contains more Magnesium +52.6%
Contains more Zinc +1866.7%
Contains more Phosphorus +54.3%
Contains less Sodium -50%
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 Vitamin K +22400%
Contains more Folate +318.8%
Contains more Vitamin C +264.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 0% 30% 0% 23% 12% 14% 36% 21% 0% 57% 51%
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 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 Vitamin K +22400%
Contains more Folate +318.8%
Contains more Vitamin C +264.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +66.7%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Parsnip Kohlrabi Opinion
Calories 75 27 Parsnip
Protein 1.2 1.7 Kohlrabi
Fats 0.3 0.1 Parsnip
Vitamin C 17 62 Kohlrabi
Net carbs 13.09000015258789 2.5999999046325684 Parsnip
Carbs 17.99 6.2 Parsnip
Cholesterol 0 0
Vitamin D 0 0
Iron 0.59 0.4 Parsnip
Calcium 36 24 Parsnip
Potassium 375 350 Parsnip
Magnesium 29 19 Parsnip
Sugar 4.8 2.6 Kohlrabi
Fiber 4.9 3.6 Parsnip
Copper 0.12 0.129 Kohlrabi
Zinc 0.59 0.03 Parsnip
Starch
Phosphorus 71 46 Parsnip
Sodium 10 20 Parsnip
Vitamin A 0 36 Kohlrabi
Vitamin E 1.49 0.48 Parsnip
Vitamin D 0 0
Vitamin B1 0.09 0.05 Parsnip
Vitamin B2 0.05 0.02 Parsnip
Vitamin B3 0.7 0.4 Parsnip
Vitamin B5 0.6 0.165 Parsnip
Vitamin B6 0.09 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 22.5 0.1 Parsnip
Folate 67 16 Parsnip
Trans Fat 0 0
Saturated Fat 0.05 0.013 Kohlrabi
Monounsaturated Fat 0.112 0.007 Parsnip
Polyunsaturated fat 0.047 0.048 Kohlrabi
Tryptophan 0.01 Kohlrabi
Threonine 0.049 Kohlrabi
Isoleucine 0.078 Kohlrabi
Leucine 0.067 Kohlrabi
Lysine 0.056 Kohlrabi
Methionine 0.013 Kohlrabi
Phenylalanine 0.039 Kohlrabi
Valine 0.05 Kohlrabi
Histidine 0.019 Kohlrabi
Fructose

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.