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  6. Kohlrabi vs. Chinese cabbage

Kohlrabi vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and Chinese cabbage?

  • Kohlrabi is higher in vitamin C, copper, and fiber, yet Chinese cabbage is higher in vitamin K, vitamin A, folate, and calcium.
  • Chinese cabbage's daily need coverage for vitamin K is 38% more.
  • Kohlrabi has 6 times more copper than Chinese cabbage. While kohlrabi has 0.129mg of copper, Chinese cabbage has only 0.021mg.
  • The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Kohlrabi vs Chinese cabbage infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +514.3%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +337.5%
Contains more IronIron +100%
Contains more ZincZinc +533.3%
Contains more ManganeseManganese +14.4%
~equal in Magnesium ~19mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin CVitamin C +37.8%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin AVitamin A +11050%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Chinese cabbage DV% diff.
Vitamin K 0.1µg 45.5µg 38%
Vitamin A 2µg 223µg 25%
Vitamin C 62mg 45mg 19%
Folate 16µg 66µg 13%
Copper 0.129mg 0.021mg 12%
Fiber 3.6g 1g 10%
Calcium 24mg 105mg 8%
Iron 0.4mg 0.8mg 5%
Vitamin B2 0.02mg 0.07mg 4%
Potassium 350mg 252mg 3%
Vitamin E 0.48mg 0.09mg 3%
Vitamin B6 0.15mg 0.194mg 3%
Sodium 20mg 65mg 2%
Vitamin B5 0.165mg 0.088mg 2%
Calories 27kcal 13kcal 1%
Carbs 6.2g 2.18g 1%
Zinc 0.03mg 0.19mg 1%
Phosphorus 46mg 37mg 1%
Manganese 0.139mg 0.159mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B3 0.4mg 0.5mg 1%
Choline 12.3mg 6.4mg 1%
Protein 1.7g 1.5g 0%
Protein per 100 calories 6.3g 12g N/A
Calories per 10 g protein 159kcal 87kcal N/A
Weight per 100 calories 370g 769g N/A
Fats 0.1g 0.2g 0%
Net carbs 2.6g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 2.6g 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.013g 0.027g 0%
Monounsaturated fat 0.007g 0.015g 0%
Polyunsaturated fat 0.048g 0.096g 0%
Tryptophan 0.01mg 0.015mg 0%
Threonine 0.049mg 0.049mg 0%
Isoleucine 0.078mg 0.085mg 0%
Leucine 0.067mg 0.088mg 0%
Lysine 0.056mg 0.089mg 0%
Methionine 0.013mg 0.009mg 0%
Phenylalanine 0.039mg 0.044mg 0%
Valine 0.05mg 0.066mg 0%
Histidine 0.019mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +13.3%
Contains more CarbsCarbs +184.4%
Contains more FatsFats +100%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.