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Shallot vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Shallot and Kohlrabi different?

  • Shallot is richer in Vitamin B6, Iron, and Manganese, while Kohlrabi is higher in Vitamin C.
  • Kohlrabi covers your daily need of Vitamin C 60% more than Shallot.
  • Shallot contains 13 times more Zinc than Kohlrabi. Shallot contains 0.4mg of Zinc, while Kohlrabi contains 0.03mg.
  • Kohlrabi is lower in Sugar.

Shallots, raw and Kohlrabi, raw types were used in this article.

Infographic

Shallot 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.
Contains more Calcium +54.2%
Contains more Iron +200%
Contains more Magnesium +10.5%
Contains more Phosphorus +30.4%
Contains less Sodium -40%
Contains more Zinc +1233.3%
Contains more Manganese +110.1%
Contains more Selenium +71.4%
Contains more Copper +46.6%
Equal in Magnesium - 19
Equal in Potassium - 350
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +54.2%
Contains more Iron +200%
Contains more Magnesium +10.5%
Contains more Phosphorus +30.4%
Contains less Sodium -40%
Contains more Zinc +1233.3%
Contains more Manganese +110.1%
Contains more Selenium +71.4%
Contains more Copper +46.6%
Equal in Magnesium - 19
Equal in Potassium - 350

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 B1 +20%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +130%
Contains more Folate +112.5%
Contains more Vitamin K +700%
Contains more Vitamin A +800%
Contains more Vitamin E +1100%
Contains more Vitamin C +675%
Contains more Vitamin B3 +100%
Equal in Vitamin B2 - 0.02
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +20%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +130%
Contains more Folate +112.5%
Contains more Vitamin K +700%
Contains more Vitamin A +800%
Contains more Vitamin E +1100%
Contains more Vitamin C +675%
Contains more Vitamin B3 +100%
Equal in Vitamin B2 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.1%
Contains more Carbs +171%
Contains more Water +14%
Contains more Other +25%
Equal in Fats - 0.1
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +47.1%
Contains more Carbs +171%
Contains more Water +14%
Contains more Other +25%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -23.5%
Contains more Polyunsaturated fat +23.1%
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -23.5%
Contains more Polyunsaturated fat +23.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Kohlrabi Opinion
Net carbs 13.6g 2.6g Shallot
Protein 2.5g 1.7g Shallot
Fats 0.1g 0.1g
Carbs 16.8g 6.2g Shallot
Calories 72kcal 27kcal Shallot
Sugar 7.87g 2.6g Kohlrabi
Fiber 3.2g 3.6g Kohlrabi
Calcium 37mg 24mg Shallot
Iron 1.2mg 0.4mg Shallot
Magnesium 21mg 19mg Shallot
Phosphorus 60mg 46mg Shallot
Potassium 334mg 350mg Kohlrabi
Sodium 12mg 20mg Shallot
Zinc 0.4mg 0.03mg Shallot
Copper 0.088mg 0.129mg Kohlrabi
Manganese 0.292mg 0.139mg Shallot
Selenium 1.2µg 0.7µg Shallot
Vitamin A 4IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.04mg 0.48mg Kohlrabi
Vitamin C 8mg 62mg Kohlrabi
Vitamin B1 0.06mg 0.05mg Shallot
Vitamin B2 0.02mg 0.02mg
Vitamin B3 0.2mg 0.4mg Kohlrabi
Vitamin B5 0.29mg 0.165mg Shallot
Vitamin B6 0.345mg 0.15mg Shallot
Folate 34µg 16µg Shallot
Vitamin K 0.8µg 0.1µg Shallot
Tryptophan 0.028mg 0.01mg Shallot
Threonine 0.098mg 0.049mg Shallot
Isoleucine 0.106mg 0.078mg Shallot
Leucine 0.149mg 0.067mg Shallot
Lysine 0.125mg 0.056mg Shallot
Methionine 0.027mg 0.013mg Shallot
Phenylalanine 0.081mg 0.039mg Shallot
Valine 0.11mg 0.05mg Shallot
Histidine 0.043mg 0.019mg Shallot
Saturated Fat 0.017g 0.013g Kohlrabi
Monounsaturated Fat 0.014g 0.007g Shallot
Polyunsaturated fat 0.039g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Kohlrabi
Low Fats diet Equal
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
15%
Shallot
25%
Kohlrabi
Minerals Daily Need Coverage Score
21%
Shallot
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 8mg)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.3)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 5.27g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.