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  6. Onion vs. Kohlrabi

Onion vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between onions and kohlrabi

  • The amount of vitamin C, copper, fiber, and potassium in kohlrabi is higher than in onions.
  • Kohlrabi covers your daily need for vitamin C 61% more than onions.
  • Onions contain 2 times more carbs than kohlrabi. While onions contain 9.34g of carbs, kohlrabi contains only 6.2g.

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

Infographic

Onion vs Kohlrabi 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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%
Contains more ZincZinc +466.7%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +139.7%
Contains more IronIron +90.5%
Contains more CopperCopper +230.8%
Contains more PhosphorusPhosphorus +58.6%
Contains more SeleniumSelenium +40%
~equal in Calcium ~24mg
~equal in Manganese ~0.139mg

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.
Onion
Onion
3
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
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%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +737.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Kohlrabi DV% diff.
Vitamin C 7.4mg 62mg 61%
Copper 0.039mg 0.129mg 10%
Fiber 1.7g 3.6g 8%
Potassium 146mg 350mg 6%
Vitamin E 0.02mg 0.48mg 3%
Magnesium 10mg 19mg 2%
Iron 0.21mg 0.4mg 2%
Phosphorus 29mg 46mg 2%
Vitamin B3 0.116mg 0.4mg 2%
Vitamin B6 0.12mg 0.15mg 2%
Fructose 1.29g 2%
Calories 40kcal 27kcal 1%
Protein 1.1g 1.7g 1%
Carbs 9.34g 6.2g 1%
Zinc 0.17mg 0.03mg 1%
Sodium 4mg 20mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Vitamin B5 0.123mg 0.165mg 1%
Folate 19µg 16µg 1%
Choline 6.1mg 12.3mg 1%
Protein per 100 calories 2.8g 6.3g N/A
Calories per 10 g protein 364kcal 159kcal N/A
Weight per 100 calories 250g 370g N/A
Fats 0.1g 0.1g 0%
Net carbs 7.64g 2.6g N/A
Calcium 23mg 24mg 0%
Sugar 4.24g 2.6g N/A
Vitamin A 0µg 2µg 0%
Manganese 0.129mg 0.139mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B1 0.046mg 0.05mg 0%
Vitamin K 0.4µg 0.1µg 0%
Saturated fat 0.042g 0.013g 0%
Monounsaturated fat 0.013g 0.007g 0%
Polyunsaturated fat 0.017g 0.048g 0%
Tryptophan 0.014mg 0.01mg 0%
Threonine 0.021mg 0.049mg 0%
Isoleucine 0.014mg 0.078mg 0%
Leucine 0.025mg 0.067mg 0%
Lysine 0.039mg 0.056mg 0%
Methionine 0.002mg 0.013mg 0%
Phenylalanine 0.025mg 0.039mg 0%
Valine 0.021mg 0.05mg 0%
Histidine 0.014mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more CarbsCarbs +50.6%
Contains more ProteinProtein +54.5%
~equal in Fats ~0.1g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +85.7%
Contains less Sat. FatSaturated fat -69%
Contains more Poly. FatPolyunsaturated fat +182.4%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.