Quick Summary
When to Choose Kale
Choose Kale for more protein (4.3g vs 1.7g) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more vitamin C (62mg vs 41mg) per 100g. It is also lower in calories (27 vs 35 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kale | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 35 | 26.7 | 🏆 Kohlrabi (Raw) |
| Protein | 4.3g | 1.7g | 🏆 Kale |
| Carbohydrates | 8.8g | 6.2g | |
| Fiber | 3.6g | 3.6g | Tie |
| Total Fat | 0.9g | 0g |
Key Vitamins & Minerals
Vitamin C
🏆 Kohlrabi (Raw) has 51% more
Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
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
Kale: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Kale: Easy
Kohlrabi (Raw): Easy
📦 Storage
Kale: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Kale: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Kale and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose Kale for more protein (4.3g vs 1.7g) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more vitamin C (62mg vs 41mg) per 100g. It is also lower in calories (27 vs 35 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Kohlrabi (Raw) in Nutrivio
Compare how Kale and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
