Kale vs Kohlrabi: Nutrition, Calories & Protein Compared


Kale vs Kohlrabi
Nutrition Facts
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Kale vs Kohlrabi 100g Compare
per 100g | Kale | Kohlrabi |
---|---|---|
Calories | 49 | 27 |
Carbohydrates | 8.75 g | 6.2 g |
Fat | 0.93 g | 0.1 g |
Dietary fiber | 3.6 g | 3.6 g |
Protein | 4.28 g | 1.7 g |
Calcium | 150 mg | 24 mg |
Iron | 1.47 mg | 0.4 mg |
Magnessium | 47 mg | 19 mg |
Phosphorus | 92 mg | 46 mg |
Potassium | 491 mg | 350 mg |
Sodium | 38 mg | 20 mg |
Zink | 0.56 mg | 0.03 mg |
Vitaminium A | 9990 µg | 36 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.05 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.02 mg |
Vitaminium B3 (Niacin) | 1 mg | 0.4 mg |
Vitaminium B5 | 0.091 mg | 0.165 mg |
Vitaminium B6 | 0.271 mg | 0.15 mg |
Vitaminium B9 (Folic acid) | 141 mg | 16 mg |
Vitaminium C | 120 mg | 62 mg |
Vitaminium K | 704.8 µg | 0.1 µg |
Beta karoten | 5927 mg | 22 mg |
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
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Kohlrabi 100g
27kcalCalories source
- 76% CARBS
- 21% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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