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  6. Kohlrabi vs. Rutabagas

Kohlrabi vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and rutabagas?

  • Rutabagas have less vitamin C, copper, and fiber than kohlrabi.
  • Kohlrabi's daily need coverage for vitamin C is 41% higher.
  • Kohlrabi has 4 times more copper than rutabagas. Kohlrabi has 0.129mg of copper, while rutabagas have 0.032mg.
  • Kohlrabi contains less sugar.
  • Kohlrabi has a lower glycemic index than rutabagas.

We used Kohlrabi, raw and Rutabagas, raw types in this comparison.

Infographic

Kohlrabi vs Rutabagas 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% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more PotassiumPotassium +14.8%
Contains more CopperCopper +303.1%
Contains more CalciumCalcium +79.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -40%
~equal in Magnesium ~20mg
~equal in Iron ~0.44mg
~equal in Manganese ~0.131mg
~equal in Selenium ~0.7µg

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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Contains more Vitamin CVitamin C +148%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Rutabagas DV% diff.
Vitamin C 62mg 25mg 41%
Copper 0.129mg 0.032mg 11%
Fiber 3.6g 2.3g 5%
Vitamin B6 0.15mg 0.1mg 4%
Vitamin B1 0.05mg 0.09mg 3%
Calcium 24mg 43mg 2%
Zinc 0.03mg 0.24mg 2%
Vitamin B2 0.02mg 0.04mg 2%
Vitamin B3 0.4mg 0.7mg 2%
Fructose 1.61g 2%
Calories 27kcal 37kcal 1%
Protein 1.7g 1.08g 1%
Carbs 6.2g 8.62g 1%
Potassium 350mg 305mg 1%
Phosphorus 46mg 53mg 1%
Vitamin E 0.48mg 0.3mg 1%
Folate 16µg 21µg 1%
Protein per 100 calories 6.3g 2.9g N/A
Calories per 10 g protein 159kcal 343kcal N/A
Weight per 100 calories 370g 270g N/A
Fats 0.1g 0.16g 0%
Net carbs 2.6g 6.32g N/A
Magnesium 19mg 20mg 0%
Iron 0.4mg 0.44mg 0%
Sugar 2.6g 4.46g N/A
Starch 0.4g 0%
Sodium 20mg 12mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.139mg 0.131mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.165mg 0.16mg 0%
Vitamin K 0.1µg 0.3µg 0%
Choline 12.3mg 14.1mg 0%
Saturated fat 0.013g 0.027g 0%
Monounsaturated fat 0.007g 0.025g 0%
Polyunsaturated fat 0.048g 0.088g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +57.4%
Contains more FatsFats +60%
Contains more CarbsCarbs +39%
~equal in Water ~89.43g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +83.3%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.