Kale vs Kohlrabi: Nutrition, Calories & Protein Compared



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Kohlrabi
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kohlrabi
Serving size:
  change
one kohlrabi (180g)cup (134g)half cup (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kale vs Kohlrabi 100g Compare


per 100gKaleKohlrabi
Calories49 27
Carbohydrates8.75 g6.2 g
Fat0.93 g0.1 g
Dietary fiber3.6 g3.6 g
Protein4.28 g1.7 g
Calcium150 mg24 mg
Iron1.47 mg0.4 mg
Magnessium47 mg19 mg
Phosphorus92 mg46 mg
Potassium491 mg350 mg
Sodium38 mg20 mg
Zink0.56 mg0.03 mg
Vitaminium A9990 µg36 µg
Vitaminium B1 (Thiamine)0.11 mg0.05 mg
Vitaminium B2 (riboflavin)0.13 mg0.02 mg
Vitaminium B3 (Niacin)1 mg0.4 mg
Vitaminium B50.091 mg0.165 mg
Vitaminium B60.271 mg0.15 mg
Vitaminium B9 (Folic acid)141 mg16 mg
Vitaminium C120 mg62 mg
Vitaminium K704.8 µg0.1 µg
Beta karoten5927 mg22 mg
Kale vs Kohlrabi: A Nutritional Comparison

Exploring the Nutritional Profiles of Kale and Kohlrabi

When it comes to nutrient-packed vegetables, kale and kohlrabi are both stars of the produce section, each bringing its own unique set of benefits to the table. Kale, often hailed as a superfood, is a leafy green that's become synonymous with health and wellness. Kohlrabi, on the other hand, might not share the same level of fame but is a versatile vegetable with a mild, sweet flavor that can complement a variety of dishes.

Both vegetables are known for their health-promoting properties, including high levels of vitamins and minerals, but how do they compare when placed side by side? Let's delve into the nutritional nuances of kale and kohlrabi to see how they stack up against each other.

Nutritional Breakdown: Kale vs. Kohlrabi

Calories and Macronutrients

  • Calories: Kale has slightly more calories per serving with 49, compared to kohlrabi's 27.
  • Carbohydrates: Kale contains 8.75 grams of carbs, while kohlrabi has 6.2 grams, making kohlrabi the lower-carb option.
  • Fiber: Both vegetables are high in fiber, each offering 3.6 grams per serving.
  • Fat: Kohlrabi is exceptionally low in fat with only 0.1 grams, whereas kale has a bit more with 0.93 grams.
  • Protein: Kale takes the lead in protein content with 4.28 grams, compared to kohlrabi's 1.7 grams.

Vitamins and Minerals

  • Vitamin A: Kale is an outstanding source of vitamin A, providing 9990 IU, far surpassing kohlrabi's 36 IU.
  • Vitamin C: Both vegetables are good sources, but kale provides almost double the amount of vitamin C with 120 mg, compared to kohlrabi's 62 mg.
  • Vitamin K: Kale is also a vitamin K powerhouse, offering 704.8 mcg, while kohlrabi contains a negligible amount.
  • Minerals: Kale generally contains higher levels of calcium, iron, magnesium, phosphorus, potassium, and zinc, making it a mineral-rich choice.

When it comes to micronutrients, kale clearly has an edge over kohlrabi, especially in terms of vitamin A, vitamin C, and vitamin K content. However, kohlrabi is not without its virtues. It's a lower-calorie option with fewer carbohydrates, making it an excellent choice for those watching their carb intake.

Which One Should You Choose?

The decision between kale and kohlrabi may come down to personal preference or specific dietary needs. If you're looking for a low-calorie, low-carb vegetable that can easily blend into a variety of dishes, kohlrabi might be the right choice for you. On the other hand, if you're seeking a nutrient powerhouse to boost your intake of vitamins A, C, and K, along with a higher protein content, kale is the way to go.

Ultimately, both kale and kohlrabi are healthy additions to any diet, offering a range of nutritional benefits. Incorporating a variety of vegetables into your meals is the best way to ensure you're getting a broad spectrum of nutrients, so why not enjoy both of these fantastic veggies?

Whether you choose to make a kale salad, roast some kohlrabi, or find new and creative ways to incorporate these vegetables into your meals, your body will thank you for the nutrient boost. Happy eating!

Kale 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Kohlrabi 100g

27kcal

Calories source

  • 76% CARBS
  • 21% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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