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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" chart 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 Potassium +293.3%
Contains less Sodium -91.4%
Equal in Phosphorus - 46
Equal in Copper - 0.129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +600%
Contains more Iron +612.5%
Contains more Magnesium +536.8%
Contains more Zinc +4000%
Contains more Potassium +293.3%
Contains less Sodium -91.4%
Equal in Phosphorus - 46
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" chart 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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +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

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.
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
Starch g g
Fructose g g
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
Vitamin A 116IU 36IU Seaweed
Vitamin E 0.87mg 0.48mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.013g Kohlrabi
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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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
36
Seaweed
25
Kohlrabi
Mineral Summary Score
47
Seaweed
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
10%
Seaweed
10%
Kohlrabi
Carbohydrates
10%
Seaweed
6%
Kohlrabi
Fats
3%
Seaweed
0%
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

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. 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.