Kohlrabi vs Jicama: Calories & Nutrition Showdown

Discovering the unique attributes and health benefits of Kohlrabi and Jicama can be an exciting journey for anyone looking to diversify their diet with nutritious vegetables. While both these root vegetables may not be the stars of the produce aisle, their impressive nutritional profiles and versatility in the kitchen make them worth a closer look.

Unveiling the Mysteries of Kohlrabi

Kohlrabi, often referred to as the German turnip, is a spherical vegetable that belongs to the brassica family, which includes broccoli, cauliflower, and kale. Despite its appearance, the part of kohlrabi that we eat is not a root but a swollen stem. It can be purple, green, or white and has a taste and texture similar to broccoli stems or cabbage, but sweeter and milder. Kohlrabi is not only a versatile ingredient in the kitchen, but it also boasts a variety of health benefits due to its rich nutrient content.

Exploring the Wonders of Jicama

Jicama, on the other hand, is a root vegetable native to Mexico and South America. It has a rough brown skin that reveals a crisp, juicy, and slightly sweet flesh inside, reminiscent of a savory apple or pear. Jicama is commonly eaten raw but can also be cooked. It's a staple in Mexican cuisine, often served sliced and sprinkled with chili powder, lime, and salt. This vegetable is not only refreshing but also packs a punch in terms of nutrients and health benefits.

Comparing the Nutritional Profiles

When it comes to nutrition, both kohlrabi and jicama offer impressive profiles that can contribute to a healthy diet. For starters, both are low in calories, with kohlrabi providing 27 calories per 100 grams and jicama slightly higher at 38 calories. This makes them excellent choices for those managing their weight.

In terms of macronutrients, kohlrabi contains slightly more protein (1.7g) compared to jicama's (0.72g), while jicama leads in fiber content with 4.9g compared to kohlrabi's 3.6g, making both excellent for digestive health. Both vegetables are low in fat, ensuring they fit well into a variety of dietary preferences.

Kohlrabi shines with its vitamin C content, offering 62mg per 100 grams, which is significantly higher than jicama's 20.2mg, supporting immune health and skin integrity. Jicama, however, is not to be underestimated, as it provides a decent dose of vitamin E and a higher iron content than kohlrabi, which is beneficial for blood health.

Both vegetables are excellent sources of potassium, with kohlrabi offering an impressive 350mg per 100 grams, which can help in maintaining healthy blood pressure levels. They are also naturally cholesterol-free, making them heart-friendly additions to your diet.

Kitchen Versatility and Usage

Beyond their nutritional benefits, both kohlrabi and jicama are incredibly versatile in the kitchen. Kohlrabi can be eaten raw, added to salads for a crunchy texture, or cooked in soups and stews. Its leaves are also edible and can be prepared similarly to kale or collard greens. Jicama is most commonly eaten raw, adding a refreshing crunch to salads and slaws, but can also be cooked – it retains its crunchy texture even when heated, making it a unique addition to stir-fries and vegetable medleys.

Whether you're a long-time fan or new to kohlrabi and jicama, integrating these vegetables into your meals can add both nutritional value and exciting new flavors to your diet. Their distinct textures and tastes, coupled with their health benefits, make them worthy contenders for a spot in your next grocery list. So, why not give them a try and explore the delicious possibilities they offer?