Quick Summary
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for more folate (149µg vs 16µg) and more protein (2.4g vs 1.7g) per 100g. It is also lower in calories (22 vs 27 per 100g).
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more vitamin C (62mg vs 6.7mg) and more fiber (3.6g vs 1.6g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Asparagus (Cooked) | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 22.2 | 26.7 | 🏆 Asparagus (Cooked) |
| Protein | 2.4g | 1.7g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 4.1g | 6.2g | |
| Fiber | 1.6g | 3.6g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 9.3x more
Vitamin C
🏆 Kohlrabi (Raw) has 9.3x more
Health Benefits Comparison
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Kohlrabi (Raw) Benefits
- Very high vitamin C (140% DV) - more than oranges
- Excellent fiber source (5g per cup)
- Contains glucosinolates with anti-cancer properties
- Good potassium source (14% DV) for blood pressure
- Extremely low calorie (36 per cup)
Practical Considerations
💰 Cost
Asparagus (Cooked): Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Asparagus (Cooked): Easy
Kohlrabi (Raw): Easy
📦 Storage
Asparagus (Cooked): Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Asparagus (Cooked): Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Asparagus (Cooked) and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Asparagus (Cooked) if: Choose Asparagus (Cooked) for more folate (149µg vs 16µg) and more protein (2.4g vs 1.7g) per 100g. It is also lower in calories (22 vs 27 per 100g).
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more vitamin C (62mg vs 6.7mg) and more fiber (3.6g vs 1.6g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Asparagus (Cooked) and Kohlrabi (Raw) in Nutrivio
Compare how Asparagus (Cooked) and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
