Quick Summary
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more vitamin C (62mg vs 10mg) per 100g. It is also lower in calories (27 vs 150 per 100g).
When to Choose Dulse
Choose Dulse for more potassium (3000mg vs 350mg) and more protein (6.3g vs 1.7g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kohlrabi (Raw) | Dulse | Winner |
|---|---|---|---|
| Calories | 26.7 | 150 | 🏆 Kohlrabi (Raw) |
| Protein | 1.7g | 6.3g | 🏆 Dulse |
| Carbohydrates | 6.2g | 0g | |
| Fiber | 3.6g | 0g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Potassium
🏆 Dulse has 8.6x more
Vitamin C
🏆 Kohlrabi (Raw) has 6.2x 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)
Dulse Benefits
- Exceptional iodine content (72mg per 100g) supports thyroid hormone production
- Complete protein with all essential amino acids (6g per 100g dried)
- Rich in iron (34mg per 100g) with vitamin C for enhanced absorption
- High in potassium (3000mg per 100g) supports cardiovascular and muscle function
Practical Considerations
💰 Cost
Kohlrabi (Raw): Moderate
Dulse: Moderate
🕒 Preparation
Kohlrabi (Raw): Easy
Dulse: Easy
📦 Storage
Kohlrabi (Raw): Refrigerate
Dulse: Refrigerate
🍽️ Versatility
Kohlrabi (Raw): Very versatile
Dulse: Very versatile
The Bottom Line
Both Kohlrabi (Raw) and Dulse are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more vitamin C (62mg vs 10mg) per 100g. It is also lower in calories (27 vs 150 per 100g).
Choose Dulse if: Choose Dulse for more potassium (3000mg vs 350mg) and more protein (6.3g vs 1.7g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kohlrabi (Raw) and Dulse in Nutrivio
Compare how Kohlrabi (Raw) and Dulse fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
