Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Asparagus

Kohlrabi vs. Asparagus — In-Depth Nutrition Comparison

Compare

Important differences between kohlrabi and asparagus

  • Kohlrabi has more vitamin C and fiber; however, asparagus is richer in vitamin K, iron, vitamin B2, folate, vitamin B1, and copper.
  • Kohlrabi's daily need coverage for vitamin C is 63% more.
  • Kohlrabi contains 2 times more potassium than asparagus. Kohlrabi contains 350mg of potassium, while asparagus contains 202mg.
  • Asparagus has a higher glycemic index. The glycemic index of asparagus is 32, while the glycemic index of kohlrabi is 20.

The food varieties used in the comparison are Kohlrabi, raw and Asparagus, raw.

Infographic

Kohlrabi vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +73.3%
Contains more IronIron +435%
Contains more CopperCopper +46.5%
Contains more ZincZinc +1700%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +13.7%
Contains more SeleniumSelenium +228.6%
~equal in Calcium ~24mg

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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +1007.1%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +135.4%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B2Vitamin B2 +605%
Contains more Vitamin B3Vitamin B3 +144.5%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Asparagus DV% diff.
Vitamin C 62mg 5.6mg 63%
Vitamin K 0.1µg 41.6µg 35%
Iron 0.4mg 2.14mg 22%
Vitamin B2 0.02mg 0.141mg 9%
Folate 16µg 52µg 9%
Vitamin B1 0.05mg 0.143mg 8%
Copper 0.129mg 0.189mg 7%
Fiber 3.6g 2.1g 6%
Zinc 0.03mg 0.54mg 5%
Vitamin B6 0.15mg 0.091mg 5%
Potassium 350mg 202mg 4%
Vitamin A 2µg 38µg 4%
Vitamin E 0.48mg 1.13mg 4%
Vitamin B3 0.4mg 0.978mg 4%
Selenium 0.7µg 2.3µg 3%
Vitamin B5 0.165mg 0.274mg 2%
Protein 1.7g 2.2g 1%
Carbs 6.2g 3.88g 1%
Magnesium 19mg 14mg 1%
Phosphorus 46mg 52mg 1%
Sodium 20mg 2mg 1%
Manganese 0.139mg 0.158mg 1%
Choline 12.3mg 16mg 1%
Fructose 1g 1%
Calories 27kcal 20kcal 0%
Protein per 100 calories 6.3g 11g N/A
Calories per 10 g protein 159kcal 91kcal N/A
Weight per 100 calories 370g 500g N/A
Fats 0.1g 0.12g 0%
Net carbs 2.6g 1.78g N/A
Calcium 24mg 24mg 0%
Sugar 2.6g 1.88g N/A
Saturated fat 0.013g 0.04g 0%
Monounsaturated fat 0.007g 0g 0%
Polyunsaturated fat 0.048g 0.05g 0%
Tryptophan 0.01mg 0.027mg 0%
Threonine 0.049mg 0.084mg 0%
Isoleucine 0.078mg 0.075mg 0%
Leucine 0.067mg 0.128mg 0%
Lysine 0.056mg 0.104mg 0%
Methionine 0.013mg 0.031mg 0%
Phenylalanine 0.039mg 0.075mg 0%
Valine 0.05mg 0.115mg 0%
Histidine 0.019mg 0.049mg 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% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more CarbsCarbs +59.8%
Contains more ProteinProtein +29.4%
Contains more FatsFats +20%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.05g

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Asparagus
Asparagus vs Artichoke
Artichoke
Asparagus
Asparagus vs Broccoli
Broccoli
Asparagus
Asparagus vs Beetroot
Beetroot

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.