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  6. Spirulina vs. Kohlrabi

Spirulina vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between Spirulina and Kohlrabi?

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, yet Kohlrabi is higher in Vitamin C, Fiber, Vitamin B6, Potassium, and Phosphorus.
  • Kohlrabi's daily need coverage for Vitamin C is 68% more.
  • Spirulina has 17 times more Vitamin B2 than Kohlrabi. While Spirulina has 0.342mg of Vitamin B2, Kohlrabi has only 0.02mg.

We used Seaweed, spirulina, raw and Kohlrabi, raw types in this article.

Infographic

Spirulina 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.
Spirulina
Spirulina
4
:
4
Kohlrabi
Kohlrabi
Contains more Iron +597.5%
Contains more Zinc +566.7%
Contains more Copper +362.8%
Contains more Manganese +33.8%
Contains more Calcium +100%
Contains more Phosphorus +318.2%
Contains more Potassium +175.6%
Contains less Sodium -79.6%
Equal in Magnesium - 19
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +597.5%
Contains more Zinc +566.7%
Contains more Copper +362.8%
Contains more Manganese +33.8%
Contains more Calcium +100%
Contains more Phosphorus +318.2%
Contains more Potassium +175.6%
Contains less Sodium -79.6%
Equal in Magnesium - 19
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.
Spirulina
Spirulina
7
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin A +55.6%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +1610%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +97%
Contains more Vitamin K +2400%
Contains more Vitamin C +6788.9%
Contains more Vitamin B6 +341.2%
Contains more Folate +77.8%
Equal in Vitamin E - 0.48
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Kohlrabi
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 +55.6%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +1610%
Contains more Vitamin B3 +199%
Contains more Vitamin B5 +97%
Contains more Vitamin K +2400%
Contains more Vitamin C +6788.9%
Contains more Vitamin B6 +341.2%
Contains more Folate +77.8%
Equal in Vitamin E - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Kohlrabi
Kohlrabi
Contains more Protein +248.2%
Contains more Fats +290%
Contains more Carbs +156.2%
Contains more Other +66.7%
Equal in Water - 91
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +248.2%
Contains more Fats +290%
Contains more Carbs +156.2%
Contains more Other +66.7%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +385.7%
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -90.4%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +385.7%
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -90.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Kohlrabi Opinion
Net carbs 2.02g 2.6g Kohlrabi
Protein 5.92g 1.7g Spirulina
Fats 0.39g 0.1g Spirulina
Carbs 2.42g 6.2g Kohlrabi
Calories 26kcal 27kcal Kohlrabi
Sugar 0.3g 2.6g Spirulina
Fiber 0.4g 3.6g Kohlrabi
Calcium 12mg 24mg Kohlrabi
Iron 2.79mg 0.4mg Spirulina
Magnesium 19mg 19mg
Phosphorus 11mg 46mg Kohlrabi
Potassium 127mg 350mg Kohlrabi
Sodium 98mg 20mg Kohlrabi
Zinc 0.2mg 0.03mg Spirulina
Copper 0.597mg 0.129mg Spirulina
Manganese 0.186mg 0.139mg Spirulina
Selenium 0.7µg 0.7µg
Vitamin A 56IU 36IU Spirulina
Vitamin A RAE 3µg 2µg Spirulina
Vitamin E 0.49mg 0.48mg Spirulina
Vitamin C 0.9mg 62mg Kohlrabi
Vitamin B1 0.222mg 0.05mg Spirulina
Vitamin B2 0.342mg 0.02mg Spirulina
Vitamin B3 1.196mg 0.4mg Spirulina
Vitamin B5 0.325mg 0.165mg Spirulina
Vitamin B6 0.034mg 0.15mg Kohlrabi
Folate 9µg 16µg Kohlrabi
Vitamin K 2.5µg 0.1µg Spirulina
Tryptophan 0.096mg 0.01mg Spirulina
Threonine 0.306mg 0.049mg Spirulina
Isoleucine 0.331mg 0.078mg Spirulina
Leucine 0.509mg 0.067mg Spirulina
Lysine 0.312mg 0.056mg Spirulina
Methionine 0.118mg 0.013mg Spirulina
Phenylalanine 0.286mg 0.039mg Spirulina
Valine 0.362mg 0.05mg Spirulina
Histidine 0.112mg 0.019mg Spirulina
Saturated Fat 0.135g 0.013g Kohlrabi
Monounsaturated Fat 0.034g 0.007g Spirulina
Polyunsaturated fat 0.106g 0.048g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
25%
Kohlrabi
Minerals Daily Need Coverage Score
38%
Spirulina
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 2.3g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 20)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.6)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.122g)
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.

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.