Kohlrabi vs Turnip: Nutrition, Calories & Protein Compared

Discovering the World of Root Vegetables: Kohlrabi and Turnip

Root vegetables have been a staple in global cuisines for centuries, offering not only a rich source of nutrients but also versatility in culinary uses. Among these, kohlrabi and turnip stand out for their unique flavors and health benefits. While they might look similar at first glance, these vegetables have distinct characteristics that set them apart. Let's delve into the intriguing world of kohlrabi and turnip, exploring their nutritional profiles, culinary uses, and health benefits.

A Tale of Two Vegetables

Kohlrabi, with its peculiar name and spherical shape, is often mistaken for a root vegetable but is actually a stem that grows above ground. It belongs to the brassica family, which includes broccoli, cauliflower, and kale. Its name derives from the German words for cabbage ("kohl") and turnip ("rabi"), which is fitting given its appearance and taste that seem like a blend of the two.

Turnips, on the other hand, are true root vegetables that have been cultivated for over 4,000 years. They have a round shape similar to kohlrabi but are usually white and purple. Turnips have a slightly peppery flavor when raw, which becomes sweet and nutty when cooked.

Nutritional Face-Off

When comparing kohlrabi vs turnip calories, both vegetables are low in calories, making them excellent choices for those monitoring their calorie intake. Kohlrabi contains 27 calories per 100 grams, while turnip has a slightly higher count of 28 calories. Both are low in fat, with just 0.1 grams per serving, and cholesterol-free, supporting heart health.

The fiber content in kohlrabi is notably higher at 3.6 grams, compared to 1.8 grams in turnips, which aids in digestion and helps maintain a healthy gut. Kohlrabi also leads in the vitamin C department with 62 mg, significantly more than the 21 mg found in turnips, making it an excellent immune booster.

Both vegetables offer a range of minerals, including calcium, magnesium, and potassium, which are essential for bone health, muscle function, and blood pressure regulation. However, kohlrabi has a slight edge in potassium content, with 350 mg compared to turnip's 233 mg.

When it comes to turnip vs kohlrabi nutrition, both have their unique benefits. Turnips provide more calcium and zinc, essential for bone health and immune function, while kohlrabi offers more iron and magnesium.

Culinary Creations

Beyond their nutritional value, kohlrabi and turnips are incredibly versatile in the kitchen. Kohlrabi can be eaten raw, adding a crunchy, slightly spicy kick to salads, or cooked, which brings out its sweeter side. It's also great in stir-fries, soups, and stews.

Turnips can replace potatoes in almost any recipe for a lower-carb option. They can be roasted, mashed, or added to soups and stews. Their greens are also edible and highly nutritious, perfect for sautéing or adding to salads.

Conclusion

In the turnip vs kohlrabi compare debate, it's clear that both vegetables offer unique nutritional benefits and culinary uses. Whether you're looking to boost your vitamin intake, add more fiber to your diet, or simply explore new flavors and textures in your cooking, kohlrabi and turnip are excellent choices. So next time you're at the grocery store or farmers' market, why not pick up both and experiment with these nutritious, delicious root vegetables in your kitchen?