Quick Summary
When to Choose Broccoli
Choose Broccoli for more folate (63µg vs 16µg) and more protein (2.8g vs 1.7g) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.6g) per 100g. It is also lower in calories (27 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Broccoli | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 34 | 26.7 | 🏆 Kohlrabi (Raw) |
| Protein | 2.8g | 1.7g | 🏆 Broccoli |
| Carbohydrates | 6.6g | 6.2g | |
| Fiber | 2.6g | 3.6g | 🏆 Kohlrabi (Raw) |
| Total Fat | 0.4g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Broccoli has 3.9x more
Potassium
🏆 Kohlrabi (Raw) has 20% more
Vitamin C
Health Benefits Comparison
Broccoli Benefits
- Supports immune function
- May reduce cancer risk
- Promotes heart health
- Aids digestion
- Supports bone health
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
Broccoli: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Broccoli: Easy
Kohlrabi (Raw): Easy
📦 Storage
Broccoli: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Broccoli: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Broccoli and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Broccoli if: Choose Broccoli for more folate (63µg vs 16µg) and more protein (2.8g vs 1.7g) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.6g) per 100g. It is also lower in calories (27 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Broccoli and Kohlrabi (Raw) in Nutrivio
Compare how Broccoli and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
