Quick Summary
When to Choose Kohlrabi (Raw)
When to Choose Swiss Chard (Cooked)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Kohlrabi (Raw) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 36 | 35 | 🏆 Swiss Chard (Cooked) |
| Protein | 2.3g | 3.3g | 🏆 Swiss Chard (Cooked) |
| Carbohydrates | 8.4g | 7.2g | |
| Fiber | 4.9g | 3.7g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Potassium
🏆 Swiss Chard (Cooked) has 103% 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 Swiss Chard (Cooked) if:
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.
