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  6. Red leaf lettuce vs. Kohlrabi

Red leaf lettuce vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Kohlrabi different?

  • Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, and Iron, while Kohlrabi is higher in Vitamin C, Copper, and Fiber.
  • Red leaf lettuce covers your daily need of Vitamin K 117% more than Kohlrabi.
  • Red leaf lettuce contains 188 times more Vitamin A RAE than Kohlrabi. Red leaf lettuce contains 375µg of Vitamin A RAE, while Kohlrabi contains 2µg.
  • Red leaf lettuce is lower in Sugar.

Lettuce, red leaf, raw and Kohlrabi, raw types were used in this article.

Infographic

Red leaf lettuce 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Red leaf lettuce
Red leaf lettuce
5
:
5
Kohlrabi
Kohlrabi
Contains more Calcium +37.5%
Contains more Iron +200%
Contains more Zinc +566.7%
Contains more Manganese +46%
Contains more Selenium +114.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +64.3%
Contains more Potassium +87.2%
Contains less Sodium -20%
Contains more Copper +360.7%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +37.5%
Contains more Iron +200%
Contains more Zinc +566.7%
Contains more Manganese +46%
Contains more Selenium +114.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +64.3%
Contains more Potassium +87.2%
Contains less Sodium -20%
Contains more Copper +360.7%

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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin A +20711.1%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +285%
Contains more Folate +125%
Contains more Vitamin K +140200%
Contains more Vitamin E +220%
Contains more Vitamin C +1575.7%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +50%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Kohlrabi
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 A +20711.1%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +285%
Contains more Folate +125%
Contains more Vitamin K +140200%
Contains more Vitamin E +220%
Contains more Vitamin C +1575.7%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +120%
Contains more Protein +27.8%
Contains more Carbs +174.3%
Contains more Other +81.8%
Equal in Water - 91
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +120%
Contains more Protein +27.8%
Contains more Carbs +174.3%
Contains more Other +81.8%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Kohlrabi
Kohlrabi
Contains more Polyunsaturated fat +50%
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +40%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +50%
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +40%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Kohlrabi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Kohlrabi Opinion
Net carbs 1.36g 2.6g Kohlrabi
Protein 1.33g 1.7g Kohlrabi
Fats 0.22g 0.1g Red leaf lettuce
Carbs 2.26g 6.2g Kohlrabi
Calories 16kcal 27kcal Kohlrabi
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 2.6g Red leaf lettuce
Fiber 0.9g 3.6g Kohlrabi
Calcium 33mg 24mg Red leaf lettuce
Iron 1.2mg 0.4mg Red leaf lettuce
Magnesium 12mg 19mg Kohlrabi
Phosphorus 28mg 46mg Kohlrabi
Potassium 187mg 350mg Kohlrabi
Sodium 25mg 20mg Kohlrabi
Zinc 0.2mg 0.03mg Red leaf lettuce
Copper 0.028mg 0.129mg Kohlrabi
Manganese 0.203mg 0.139mg Red leaf lettuce
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 36IU Red leaf lettuce
Vitamin A RAE 375µg 2µg Red leaf lettuce
Vitamin E 0.15mg 0.48mg Kohlrabi
Vitamin C 3.7mg 62mg Kohlrabi
Vitamin B1 0.064mg 0.05mg Red leaf lettuce
Vitamin B2 0.077mg 0.02mg Red leaf lettuce
Vitamin B3 0.321mg 0.4mg Kohlrabi
Vitamin B5 0.144mg 0.165mg Kohlrabi
Vitamin B6 0.1mg 0.15mg Kohlrabi
Folate 36µg 16µg Red leaf lettuce
Vitamin K 140.3µg 0.1µg Red leaf lettuce
Tryptophan 0.022mg 0.01mg Red leaf lettuce
Threonine 0.048mg 0.049mg Kohlrabi
Isoleucine 0.038mg 0.078mg Kohlrabi
Leucine 0.07mg 0.067mg Red leaf lettuce
Lysine 0.045mg 0.056mg Kohlrabi
Methionine 0.016mg 0.013mg Red leaf lettuce
Phenylalanine 0.067mg 0.039mg Red leaf lettuce
Valine 0.048mg 0.05mg Kohlrabi
Histidine 0.019mg 0.019mg
Saturated Fat 0.017g 0.013g Kohlrabi
Monounsaturated Fat 0.005g 0.007g Kohlrabi
Polyunsaturated fat 0.072g 0.048g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
76%
Red leaf lettuce
25%
Kohlrabi
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 20)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.