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Rutabagas vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between rutabagas and kohlrabi?

  • Rutabagas have less vitamin C, copper, and fiber than kohlrabi.
  • Kohlrabi's daily need coverage for vitamin C is 41% higher.
  • Rutabagas have 2 times more sugar than kohlrabi. Rutabagas have 4.46g of sugar, while kohlrabi has 2.6g.
  • Kohlrabi has a lower glycemic index than rutabagas.

We used Rutabagas, raw and Kohlrabi, raw types in this comparison.

Infographic

Rutabagas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +79.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -40%
Contains more PotassiumPotassium +14.8%
Contains more CopperCopper +303.1%
~equal in Magnesium ~19mg
~equal in Iron ~0.4mg
~equal in Manganese ~0.139mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +31.3%
Contains more CholineCholine +14.6%
Contains more Vitamin CVitamin C +148%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Kohlrabi DV% diff.
Vitamin C 25mg 62mg 41%
Copper 0.032mg 0.129mg 11%
Fiber 2.3g 3.6g 5%
Vitamin B6 0.1mg 0.15mg 4%
Vitamin B1 0.09mg 0.05mg 3%
Vitamin B3 0.7mg 0.4mg 2%
Vitamin B2 0.04mg 0.02mg 2%
Zinc 0.24mg 0.03mg 2%
Fructose 1.61g 2%
Calcium 43mg 24mg 2%
Calories 37kcal 27kcal 1%
Vitamin E 0.3mg 0.48mg 1%
Potassium 305mg 350mg 1%
Folate 21µg 16µg 1%
Carbs 8.62g 6.2g 1%
Phosphorus 53mg 46mg 1%
Protein 1.08g 1.7g 1%
Fats 0.16g 0.1g 0%
Net carbs 6.32g 2.6g N/A
Magnesium 20mg 19mg 0%
Iron 0.44mg 0.4mg 0%
Sugar 4.46g 2.6g N/A
Starch 0.4g 0%
Sodium 12mg 20mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Manganese 0.131mg 0.139mg 0%
Vitamin B5 0.16mg 0.165mg 0%
Vitamin K 0.3µg 0.1µg 0%
Choline 14.1mg 12.3mg 0%
Saturated fat 0.027g 0.013g 0%
Monounsaturated fat 0.025g 0.007g 0%
Polyunsaturated fat 0.088g 0.048g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +60%
Contains more CarbsCarbs +39%
Contains more ProteinProtein +57.4%
Contains more OtherOther +40.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +83.3%
Contains less Sat. FatSaturated fat -51.9%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.