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  6. Kohlrabi vs. Carrot

Kohlrabi vs. Carrot — In-Depth Nutrition Comparison

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A recap on the differences between kohlrabi and carrots

  • Kohlrabi has more vitamin C and copper; however, carrots are higher in vitamin A and vitamin K.
  • Carrots cover your daily vitamin A needs 93% more than kohlrabi.
  • Carrots contain 11 times less vitamin C than kohlrabi. Kohlrabi contains 62mg of vitamin C, while carrots contain 5.9mg.
  • Kohlrabi has less sugar.
  • The glycemic index of carrots is higher.

Food varieties used in this article are Kohlrabi, raw and Carrots, raw.

Infographic

Kohlrabi vs Carrot 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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +33.3%
Contains more CopperCopper +186.7%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -71%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +37.5%
Contains more ZincZinc +700%
~equal in Potassium ~320mg
~equal in Manganese ~0.143mg

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%
Carrot
Carrot
8
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 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Contains more Vitamin CVitamin C +950.8%
Contains more Vitamin AVitamin A +41650%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +65.5%
Contains more Vitamin KVitamin K +13100%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Carrot DV% diff.
Vitamin A 2µg 835µg 93%
Vitamin C 62mg 5.9mg 62%
Vitamin K 0.1µg 13.2µg 11%
Copper 0.129mg 0.045mg 9%
Vitamin B3 0.4mg 0.983mg 4%
Fiber 3.6g 2.8g 3%
Vitamin B2 0.02mg 0.058mg 3%
Protein 1.7g 0.93g 2%
Magnesium 19mg 12mg 2%
Zinc 0.03mg 0.24mg 2%
Phosphorus 46mg 35mg 2%
Sodium 20mg 69mg 2%
Vitamin B5 0.165mg 0.273mg 2%
Calories 27kcal 41kcal 1%
Carbs 6.2g 9.58g 1%
Calcium 24mg 33mg 1%
Potassium 350mg 320mg 1%
Iron 0.4mg 0.3mg 1%
Starch 1.43g 1%
Vitamin E 0.48mg 0.66mg 1%
Selenium 0.7µg 0.1µg 1%
Vitamin B1 0.05mg 0.066mg 1%
Vitamin B6 0.15mg 0.138mg 1%
Folate 16µg 19µg 1%
Choline 12.3mg 8.8mg 1%
Fructose 0.55g 1%
Protein per 100 calories 6.3g 2.3g N/A
Calories per 10 g protein 159kcal 441kcal N/A
Weight per 100 calories 370g 244g N/A
Fats 0.1g 0.24g 0%
Net carbs 2.6g 6.78g N/A
Sugar 2.6g 4.74g N/A
Manganese 0.139mg 0.143mg 0%
Saturated fat 0.013g 0.037g 0%
Monounsaturated fat 0.007g 0.014g 0%
Polyunsaturated fat 0.048g 0.117g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.191mg 0%
Isoleucine 0.078mg 0.077mg 0%
Leucine 0.067mg 0.102mg 0%
Lysine 0.056mg 0.101mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.039mg 0.061mg 0%
Valine 0.05mg 0.069mg 0%
Histidine 0.019mg 0.04mg 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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +82.8%
Contains more FatsFats +140%
Contains more CarbsCarbs +54.5%
~equal in Water ~88.29g

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
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +143.8%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.