Quick Summary
When to Choose Beets (Beetroot)
Choose Beets (Beetroot) for more folate (80µg vs 16µg) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more vitamin C (62mg vs 4.4mg) and more fiber (3.6g vs 2.1g) per 100g. It is also lower in calories (27 vs 43 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Beets (Beetroot) | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 43.4 | 26.7 | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 9.6g | 6.2g | |
| Fiber | 2.1g | 3.6g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Beets (Beetroot) has 5.0x more
Potassium
Vitamin C
🏆 Kohlrabi (Raw) has 14.1x more
Health Benefits Comparison
Beets (Beetroot) Benefits
- High in nitrates for blood flow and pressure
- Supports athletic endurance and performance
- Liver detoxification support from betaine
- Rich in folate for cell health
- Anti-inflammatory betalain pigments
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
Beets (Beetroot): Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Beets (Beetroot): Easy
Kohlrabi (Raw): Easy
📦 Storage
Beets (Beetroot): Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Beets (Beetroot): Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Beets (Beetroot) and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Beets (Beetroot) if: Choose Beets (Beetroot) for more folate (80µg vs 16µg) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more vitamin C (62mg vs 4.4mg) and more fiber (3.6g vs 2.1g) per 100g. It is also lower in calories (27 vs 43 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Beets (Beetroot) and Kohlrabi (Raw) in Nutrivio
Compare how Beets (Beetroot) and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
