Quick Summary
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.1g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more potassium (549mg vs 350mg) per 100g. It is also lower in calories (20 vs 27 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kohlrabi (Raw) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 26.7 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 1.7g | 1.9g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 6.2g | 4.1g | |
| Fiber | 3.6g | 2.1g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 57% 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)
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Kohlrabi (Raw): Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Kohlrabi (Raw): Easy
Swiss Chard (Cooked): Easy
📦 Storage
Kohlrabi (Raw): Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Kohlrabi (Raw): Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Kohlrabi (Raw) and Swiss Chard (Cooked) 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 fiber (3.6g vs 2.1g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more potassium (549mg vs 350mg) per 100g. It is also lower in calories (20 vs 27 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kohlrabi (Raw) and Swiss Chard (Cooked) in Nutrivio
Compare how Kohlrabi (Raw) and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
