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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +79.2%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Contains more Zinc +700%
Contains more Potassium +14.8%
Contains more Copper +303.1%
Equal in Iron - 0.4
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +79.2%
Contains more Phosphorus +15.2%
Contains less Sodium -40%
Contains more Zinc +700%
Contains more Potassium +14.8%
Contains more Copper +303.1%
Equal in Iron - 0.4
Equal in Magnesium - 19

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 B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin C +148%
Contains more Vitamin B6 +50%
Equal in Vitamin B5 - 0.165
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 B1 +80%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +75%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Contains more Vitamin A +1700%
Contains more Vitamin E +60%
Contains more Vitamin C +148%
Contains more Vitamin B6 +50%
Equal in Vitamin B5 - 0.165

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

All nutrients comparison - raw data values

Nutrient Rutabagas Kohlrabi Opinion
Net carbs 6.32g 2.6g Rutabagas
Protein 1.08g 1.7g Kohlrabi
Fats 0.16g 0.1g Rutabagas
Carbs 8.62g 6.2g Rutabagas
Calories 37kcal 27kcal Rutabagas
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 2.6g Kohlrabi
Fiber 2.3g 3.6g Kohlrabi
Calcium 43mg 24mg Rutabagas
Iron 0.44mg 0.4mg Rutabagas
Magnesium 20mg 19mg Rutabagas
Phosphorus 53mg 46mg Rutabagas
Potassium 305mg 350mg Kohlrabi
Sodium 12mg 20mg Rutabagas
Zinc 0.24mg 0.03mg Rutabagas
Copper 0.032mg 0.129mg Kohlrabi
Vitamin A 2IU 36IU Kohlrabi
Vitamin E 0.3mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 62mg Kohlrabi
Vitamin B1 0.09mg 0.05mg Rutabagas
Vitamin B2 0.04mg 0.02mg Rutabagas
Vitamin B3 0.7mg 0.4mg Rutabagas
Vitamin B5 0.16mg 0.165mg Kohlrabi
Vitamin B6 0.1mg 0.15mg Kohlrabi
Folate 21µg 16µg Rutabagas
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.1µg Rutabagas
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 0.027g 0.013g Kohlrabi
Monounsaturated Fat 0.025g 0.007g Rutabagas
Polyunsaturated fat 0.088g 0.048g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15
Rutabagas
25
Kohlrabi
Mineral Summary Score
14
Rutabagas
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
6%
Rutabagas
10%
Kohlrabi
Carbohydrates
9%
Rutabagas
6%
Kohlrabi
Fats
1%
Rutabagas
0%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 52)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.9)
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

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. 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.