Quick Summary
When to Choose Red Bell Peppers
Choose Red Bell Peppers for more folate (46µg vs 16µg), more vitamin C (128mg vs 62mg), and more vitamin B6 (0.3mg vs 0.1mg) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.1g) per 100g. It is also lower in calories (27 vs 31 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Red Bell Peppers | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 30.9 | 26.7 | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 6g | 6.2g | |
| Fiber | 2.1g | 3.6g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Red Bell Peppers has 2.9x more
Vitamin B6
🏆 Red Bell Peppers has 81% more
Vitamin C
🏆 Red Bell Peppers has 2.1x more
Health Benefits Comparison
Red Bell Peppers Benefits
- More vitamin C than oranges (190mg per pepper)
- Rich in beta-carotene and lycopene
- Supports eye health with lutein and zeaxanthin
- Anti-inflammatory properties
- Low calorie, high fiber
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)
Practical Considerations
💰 Cost
Red Bell Peppers: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Red Bell Peppers: Easy
Kohlrabi (Raw): Easy
📦 Storage
Red Bell Peppers: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Red Bell Peppers: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Red Bell Peppers and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Red Bell Peppers if: Choose Red Bell Peppers for more folate (46µg vs 16µg), more vitamin C (128mg vs 62mg), and more vitamin B6 (0.3mg vs 0.1mg) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.1g) per 100g. It is also lower in calories (27 vs 31 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Red Bell Peppers and Kohlrabi (Raw) in Nutrivio
Compare how Red Bell Peppers and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
