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Seaweed vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between Seaweed and Kohlrabi?

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, Vitamin B2, and Vitamin B5, yet Kohlrabi is richer in Vitamin C, and Vitamin B6.
  • Kohlrabi's daily need coverage for Vitamin C is 66% higher.
  • Seaweed has 660 times more Vitamin K than Kohlrabi. Seaweed has 66µg of Vitamin K, while Kohlrabi has 0.1µg.

We used Seaweed, kelp, raw and Kohlrabi, raw types in this comparison.

Infographic

Seaweed 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.
Contains more Calcium +600%
Contains more Iron +612.5%
Contains more Magnesium +536.8%
Contains more Zinc +4000%
Contains more Manganese +43.9%
Contains more Potassium +293.3%
Contains less Sodium -91.4%
Equal in Phosphorus - 46
Equal in Copper - 0.129
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +600%
Contains more Iron +612.5%
Contains more Magnesium +536.8%
Contains more Zinc +4000%
Contains more Manganese +43.9%
Contains more Potassium +293.3%
Contains less Sodium -91.4%
Equal in Phosphorus - 46
Equal in Copper - 0.129
Equal in Selenium - 0.7

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.
:
Contains more Vitamin A +222.2%
Contains more Vitamin E +81.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +289.1%
Contains more Folate +1025%
Contains more Vitamin K +65900%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%
Equal in Vitamin B1 - 0.05
Equal in Choline - 12.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Contains more Vitamin A +222.2%
Contains more Vitamin E +81.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +289.1%
Contains more Folate +1025%
Contains more Vitamin K +65900%
Contains more Vitamin C +1966.7%
Contains more Vitamin B6 +7400%
Equal in Vitamin B1 - 0.05
Equal in Choline - 12.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +460%
Contains more Carbs +54.4%
Contains more Other +561%
Contains more Water +11.5%
Equal in Protein - 1.7
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +460%
Contains more Carbs +54.4%
Contains more Other +561%
Contains more Water +11.5%
Equal in Protein - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1300%
Contains less Saturated Fat -94.7%
Equal in Polyunsaturated fat - 0.048
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +1300%
Contains less Saturated Fat -94.7%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Kohlrabi Opinion
Net carbs 8.27g 2.6g Seaweed
Protein 1.68g 1.7g Kohlrabi
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 6.2g Seaweed
Calories 43kcal 27kcal Seaweed
Sugar 0.6g 2.6g Seaweed
Fiber 1.3g 3.6g Kohlrabi
Calcium 168mg 24mg Seaweed
Iron 2.85mg 0.4mg Seaweed
Magnesium 121mg 19mg Seaweed
Phosphorus 42mg 46mg Kohlrabi
Potassium 89mg 350mg Kohlrabi
Sodium 233mg 20mg Kohlrabi
Zinc 1.23mg 0.03mg Seaweed
Copper 0.13mg 0.129mg Seaweed
Manganese 0.2mg 0.139mg Seaweed
Selenium 0.7µg 0.7µg
Vitamin A 116IU 36IU Seaweed
Vitamin A RAE 6µg 2µg Seaweed
Vitamin E 0.87mg 0.48mg Seaweed
Vitamin C 3mg 62mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.15mg 0.02mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.165mg Seaweed
Vitamin B6 0.002mg 0.15mg Kohlrabi
Folate 180µg 16µg Seaweed
Choline 12.8mg 12.3mg Seaweed
Vitamin K 66µg 0.1µg Seaweed
Tryptophan 0.048mg 0.01mg Seaweed
Threonine 0.055mg 0.049mg Seaweed
Isoleucine 0.076mg 0.078mg Kohlrabi
Leucine 0.083mg 0.067mg Seaweed
Lysine 0.082mg 0.056mg Seaweed
Methionine 0.025mg 0.013mg Seaweed
Phenylalanine 0.043mg 0.039mg Seaweed
Valine 0.072mg 0.05mg Seaweed
Histidine 0.024mg 0.019mg Seaweed
Saturated Fat 0.247g 0.013g Kohlrabi
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.007g Seaweed
Polyunsaturated fat 0.047g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
34%
Seaweed
24%
Kohlrabi
Minerals Daily Need Coverage Score
41%
Seaweed
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.6)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 213mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.234g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.