Quick Summary
When to Choose Cauliflower (Raw)
Choose cauliflower for versatility (rice, pizza, mash), widely available. Best for low-carb substitutes.
When to Choose Kohlrabi (Raw)
Choose kohlrabi for crunch, unique flavor, vitamin C. Best for raw snacking and discovery.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Cauliflower (Raw) | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 27 | 36 | 🏆 Cauliflower (Raw) |
| Protein | 2g | 2.3g | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 5.3g | 8.4g | |
| Fiber | 2.5g | 4.9g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Cauliflower (Raw) has 2.8x more
Vitamin C
🏆 Kohlrabi (Raw) has 61% more
Health Benefits Comparison
Cauliflower (Raw) Benefits
- High in vitamin C (77% DV) for immunity
- Good fiber source (2.5g per cup)
- Rich in vitamin K (14% DV) for blood clotting
- Provides folate (14% DV) for cell division
- Contains sulforaphane with anti-cancer properties
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
Cauliflower (Raw): Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Cauliflower (Raw): Easy
Kohlrabi (Raw): Easy
📦 Storage
Cauliflower (Raw): Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Cauliflower (Raw): Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Cauliflower (Raw) and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cauliflower (Raw) if: Choose cauliflower for versatility (rice, pizza, mash), widely available. Best for low-carb substitutes.
Choose Kohlrabi (Raw) if: Choose kohlrabi for crunch, unique flavor, vitamin C. Best for raw snacking and discovery.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cauliflower (Raw) and Kohlrabi (Raw) in Nutrivio
Compare how Cauliflower (Raw) and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
