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  6. Roe vs. Kohlrabi

Roe vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Roe and Kohlrabi different?

  • Roe is richer in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Vitamin B5, Folate, and Vitamin B1, while Kohlrabi is higher in Vitamin C, and Fiber.
  • Roe covers your daily need of Vitamin B12 481% more than Kohlrabi.

Fish, roe, mixed species, cooked, dry heat and Kohlrabi, raw types were used in this article.

Infographic

Roe 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.
Roe
Roe
6
:
4
Kohlrabi
Kohlrabi
Contains more Calcium +16.7%
Contains more Iron +92.5%
Contains more Magnesium +36.8%
Contains more Phosphorus +1019.6%
Contains more Zinc +4166.7%
Contains more Selenium +7285.7%
Contains more Potassium +23.7%
Contains less Sodium -82.9%
Contains more Manganese +969.2%
Equal in Copper - 0.129
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +16.7%
Contains more Iron +92.5%
Contains more Magnesium +36.8%
Contains more Phosphorus +1019.6%
Contains more Zinc +4166.7%
Contains more Selenium +7285.7%
Contains more Potassium +23.7%
Contains less Sodium -82.9%
Contains more Manganese +969.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
8
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin A +741.7%
Contains more Vitamin B1 +454%
Contains more Vitamin B2 +4645%
Contains more Vitamin B3 +448%
Contains more Vitamin B5 +599.4%
Contains more Vitamin B6 +23.3%
Contains more Folate +475%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +278%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 +741.7%
Contains more Vitamin B1 +454%
Contains more Vitamin B2 +4645%
Contains more Vitamin B3 +448%
Contains more Vitamin B5 +599.4%
Contains more Vitamin B6 +23.3%
Contains more Folate +475%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +278%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +1583.5%
Contains more Fats +8130%
Contains more Other +160%
Contains more Carbs +222.9%
Contains more Water +55.2%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 Protein +1583.5%
Contains more Fats +8130%
Contains more Other +160%
Contains more Carbs +222.9%
Contains more Water +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +30314.3%
Contains more Polyunsaturated fat +6991.7%
Contains less Saturated Fat -99.3%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +30314.3%
Contains more Polyunsaturated fat +6991.7%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Kohlrabi Opinion
Net carbs 1.92g 2.6g Kohlrabi
Protein 28.62g 1.7g Roe
Fats 8.23g 0.1g Roe
Carbs 1.92g 6.2g Kohlrabi
Calories 204kcal 27kcal Roe
Sugar 2.6g Roe
Fiber 0g 3.6g Kohlrabi
Calcium 28mg 24mg Roe
Iron 0.77mg 0.4mg Roe
Magnesium 26mg 19mg Roe
Phosphorus 515mg 46mg Roe
Potassium 283mg 350mg Kohlrabi
Sodium 117mg 20mg Kohlrabi
Zinc 1.28mg 0.03mg Roe
Copper 0.128mg 0.129mg Kohlrabi
Manganese 0.013mg 0.139mg Kohlrabi
Selenium 51.7µg 0.7µg Roe
Vitamin A 303IU 36IU Roe
Vitamin A RAE 91µg 2µg Roe
Vitamin E 0.48mg Kohlrabi
Vitamin C 16.4mg 62mg Kohlrabi
Vitamin B1 0.277mg 0.05mg Roe
Vitamin B2 0.949mg 0.02mg Roe
Vitamin B3 2.192mg 0.4mg Roe
Vitamin B5 1.154mg 0.165mg Roe
Vitamin B6 0.185mg 0.15mg Roe
Folate 92µg 16µg Roe
Vitamin B12 11.54µg 0µg Roe
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.375mg 0.01mg Roe
Threonine 1.305mg 0.049mg Roe
Isoleucine 1.465mg 0.078mg Roe
Leucine 2.509mg 0.067mg Roe
Lysine 2.179mg 0.056mg Roe
Methionine 0.71mg 0.013mg Roe
Phenylalanine 1.401mg 0.039mg Roe
Valine 1.676mg 0.05mg Roe
Histidine 0.778mg 0.019mg Roe
Cholesterol 479mg 0mg Kohlrabi
Saturated Fat 1.866g 0.013g Kohlrabi
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 0.007g Roe
Polyunsaturated fat 3.404g 0.048g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe 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
169%
Roe
25%
Kohlrabi
Minerals Daily Need Coverage Score
68%
Roe
15%
Kohlrabi

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 2.6g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 1.853g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 7)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $99.4)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.