Quick Summary
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for fewer calories (27 vs 40 per 100g).
When to Choose Kelp
Choose Kelp for more folate (180µg vs 16µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kohlrabi (Raw) | Kelp | Winner |
|---|---|---|---|
| Calories | 26.7 | 40 | 🏆 Kohlrabi (Raw) |
| Protein | 1.7g | 0g | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 6.2g | 0g | |
| Fiber | 3.6g | 0g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Kelp has 11.3x 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)
Kelp Benefits
- Highest natural iodine source (1500-2500µg per 10g) supports thyroid hormone production
- Fucoidan polysaccharides provide anti-inflammatory and potential anti-cancer effects
- Alginate fibers bind to heavy metals and support detoxification
- Rich in minerals including calcium, magnesium, and iron for bone and blood health
Practical Considerations
💰 Cost
Kohlrabi (Raw): Moderate
Kelp: Moderate
🕒 Preparation
Kohlrabi (Raw): Easy
Kelp: Easy
📦 Storage
Kohlrabi (Raw): Refrigerate
Kelp: Refrigerate
🍽️ Versatility
Kohlrabi (Raw): Very versatile
Kelp: Very versatile
The Bottom Line
Both Kohlrabi (Raw) and Kelp 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 fewer calories (27 vs 40 per 100g).
Choose Kelp if: Choose Kelp for more folate (180µg vs 16µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kohlrabi (Raw) and Kelp in Nutrivio
Compare how Kohlrabi (Raw) and Kelp fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
