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  6. Kohlrabi vs. Red cabbage

Kohlrabi vs. Red cabbage — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and red cabbage

  • Kohlrabi has more copper, fiber, and vitamin C, while red cabbage has more vitamin K and vitamin A.
  • Red cabbage covers your daily need for vitamin K 32% more than kohlrabi.
  • Kohlrabi contains 8 times more copper than red cabbage. While kohlrabi contains 0.129mg of copper, red cabbage contains only 0.017mg.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of red cabbage is 32.

These are the specific foods used in this comparison Kohlrabi, raw and Cabbage, red, raw.

Infographic

Kohlrabi vs Red cabbage infographic
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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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +44%
Contains more CopperCopper +658.8%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -25.9%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +87.5%
Contains more IronIron +100%
Contains more ZincZinc +633.3%
Contains more ManganeseManganese +74.8%

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 190% 0% 19% 2.2% 16% 16% 7.8% 8.8% 48% 0% 96% 14%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin B5Vitamin B5 +12.2%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin KVitamin K +38100%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~57mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Red cabbage DV% diff.
Vitamin K 0.1µg 38.2µg 32%
Copper 0.129mg 0.017mg 12%
Vitamin C 62mg 57mg 6%
Fiber 3.6g 2.1g 6%
Vitamin A 2µg 56µg 6%
Iron 0.4mg 0.8mg 5%
Manganese 0.139mg 0.243mg 5%
Vitamin B6 0.15mg 0.209mg 5%
Vitamin B2 0.02mg 0.069mg 4%
Potassium 350mg 243mg 3%
Calcium 24mg 45mg 2%
Zinc 0.03mg 0.22mg 2%
Phosphorus 46mg 30mg 2%
Vitamin E 0.48mg 0.11mg 2%
Fructose 1.48g 2%
Protein 1.7g 1.43g 1%
Magnesium 19mg 16mg 1%
Vitamin B1 0.05mg 0.064mg 1%
Folate 16µg 18µg 1%
Choline 12.3mg 17.1mg 1%
Calories 27kcal 31kcal 0%
Protein per 100 calories 6.3g 4.6g N/A
Calories per 10 g protein 159kcal 217kcal N/A
Weight per 100 calories 370g 323g N/A
Fats 0.1g 0.16g 0%
Net carbs 2.6g 5.27g N/A
Carbs 6.2g 7.37g 0%
Sugar 2.6g 3.83g N/A
Sodium 20mg 27mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.4mg 0.418mg 0%
Vitamin B5 0.165mg 0.147mg 0%
Saturated fat 0.013g 0.021g 0%
Monounsaturated fat 0.007g 0.012g 0%
Polyunsaturated fat 0.048g 0.08g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.039mg 0%
Isoleucine 0.078mg 0.034mg 0%
Leucine 0.067mg 0.046mg 0%
Lysine 0.056mg 0.049mg 0%
Methionine 0.013mg 0.014mg 0%
Phenylalanine 0.039mg 0.036mg 0%
Valine 0.05mg 0.048mg 0%
Histidine 0.019mg 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +18.9%
Contains more FatsFats +60%
Contains more CarbsCarbs +18.9%
~equal in Water ~90.39g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Mono. FatMonounsaturated fat +71.4%
Contains more Poly. FatPolyunsaturated fat +66.7%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.