Quick Summary
When to Choose Kohlrabi (Raw)
Choose kohlrabi for vitamin C (102% DV), potassium (472mg), cruciferous benefits, and crunchy mild taste.
When to Choose Carrots (Raw)
Choose carrots for exceptional vitamin A (428% DV), widespread availability, versatility, and lower cost.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kohlrabi (Raw) | Carrots (Raw) | Winner |
|---|---|---|---|
| Calories | 26.7 | 40.6 | 🏆 Kohlrabi (Raw) |
| Protein | 1.7g | 0.9g | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 6.2g | 9.6g | |
| Fiber | 3.6g | 2.8g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Carrots (Raw) has 17% more
Potassium
Vitamin B6
Vitamin C
🏆 Kohlrabi (Raw) has 10.4x more
Health Benefits Comparison
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)
Carrots (Raw) Benefits
- Exceptional vitamin A (1069µg, 428% DV) - highest of common vegetables
- Beta-carotene converts to vitamin A for night vision and prevents night blindness
- Reduces risk of age-related macular degeneration and cataracts by 40%
- Supports healthy skin cell production, reduces acne, enhances glow
- Only 52 calories per cup with 3.6g fiber for high satiety
Practical Considerations
💰 Cost
Kohlrabi (Raw): Moderate
Carrots (Raw): Moderate
🕒 Preparation
Kohlrabi (Raw): Easy
Carrots (Raw): Easy
📦 Storage
Kohlrabi (Raw): Refrigerate
Carrots (Raw): Refrigerate
🍽️ Versatility
Kohlrabi (Raw): Very versatile
Carrots (Raw): Very versatile
The Bottom Line
Both Kohlrabi (Raw) and Carrots (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kohlrabi (Raw) if: Choose kohlrabi for vitamin C (102% DV), potassium (472mg), cruciferous benefits, and crunchy mild taste.
Choose Carrots (Raw) if: Choose carrots for exceptional vitamin A (428% DV), widespread availability, versatility, and lower cost.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kohlrabi (Raw) and Carrots (Raw) in Nutrivio
Compare how Kohlrabi (Raw) and Carrots (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
