Quick Summary
When to Choose Asparagus (Cooked)
When to Choose Kohlrabi (Raw)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Asparagus (Cooked) | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 40 | 36 | 🏆 Kohlrabi (Raw) |
| Protein | 4.3g | 2.3g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 7.4g | 8.4g | |
| Fiber | 2.8g | 4.9g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 12.4x more
Vitamin C
🏆 Kohlrabi (Raw) has 7.0x 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 Kohlrabi (Raw) if:
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.
