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Vegetable vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on the differences between vegetable and kohlrabi

  • Vegetable has more vitamin A, vitamin K, manganese, vitamin B2, and iron; however, kohlrabi is higher in vitamin C, vitamin B6, potassium, and copper.
  • Vegetable covers your daily vitamin A needs 85% more than kohlrabi.
  • Kohlrabi contains 235 times less vitamin K than vegetable. Vegetable contains 23.5µg of vitamin K, while kohlrabi contains 0.1µg.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Kohlrabi, raw.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +105%
Contains more ZincZinc +1533.3%
Contains more ManganeseManganese +172.7%
Contains more PotassiumPotassium +107.1%
Contains more CopperCopper +55.4%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +133.3%
~equal in Calcium ~24mg
~equal in Phosphorus ~46mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +10600%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +18.8%
Contains more CholineCholine +95.9%
Contains more Vitamin CVitamin C +1837.5%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B6Vitamin B6 +102.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Kohlrabi DV% diff.
Vitamin C 3.2mg 62mg 65%
Vitamin A 214µg 2µg 24%
Vitamin K 23.5µg 0.1µg 20%
Manganese 0.379mg 0.139mg 10%
Vitamin B2 0.12mg 0.02mg 8%
Vitamin B6 0.074mg 0.15mg 6%
Potassium 169mg 350mg 5%
Iron 0.82mg 0.4mg 5%
Copper 0.083mg 0.129mg 5%
Zinc 0.49mg 0.03mg 4%
Vitamin B3 0.851mg 0.4mg 3%
Fiber 4.4g 3.6g 3%
Calories 65kcal 27kcal 2%
Choline 24.1mg 12.3mg 2%
Protein 2.86g 1.7g 2%
Vitamin B1 0.071mg 0.05mg 2%
Carbs 13.09g 6.2g 2%
Sodium 35mg 20mg 1%
Vitamin E 0.38mg 0.48mg 1%
Phosphorus 51mg 46mg 1%
Selenium 0.3µg 0.7µg 1%
Magnesium 22mg 19mg 1%
Folate 19µg 16µg 1%
Fats 0.15g 0.1g 0%
Net carbs 8.69g 2.6g N/A
Calcium 25mg 24mg 0%
Sugar 3.12g 2.6g N/A
Vitamin B5 0.151mg 0.165mg 0%
Saturated fat 0.031g 0.013g 0%
Monounsaturated fat 0.01g 0.007g 0%
Polyunsaturated fat 0.072g 0.048g 0%
Tryptophan 0.029mg 0.01mg 0%
Threonine 0.115mg 0.049mg 0%
Isoleucine 0.139mg 0.078mg 0%
Leucine 0.19mg 0.067mg 0%
Lysine 0.17mg 0.056mg 0%
Methionine 0.034mg 0.013mg 0%
Phenylalanine 0.12mg 0.039mg 0%
Valine 0.149mg 0.05mg 0%
Histidine 0.073mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +68.2%
Contains more FatsFats +50%
Contains more CarbsCarbs +111.1%
Contains more OtherOther +49.3%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +42.9%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -58.1%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.