Quick Summary
When to Choose Spinach
Choose Spinach for more folate (194µg vs 16µg), more protein (2.9g vs 1.7g), and more potassium (558mg vs 350mg) per 100g. It is also lower in calories (23 vs 27 per 100g).
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more vitamin C (62mg vs 28mg) and more fiber (3.6g vs 2.2g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 23 | 26.7 | 🏆 Spinach |
| Protein | 2.9g | 1.7g | 🏆 Spinach |
| Carbohydrates | 3.6g | 6.2g | |
| Fiber | 2.2g | 3.6g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Spinach has 12.1x more
Potassium
🏆 Spinach has 59% more
Vitamin C
🏆 Kohlrabi (Raw) has 2.2x more
Health Benefits Comparison
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
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
Spinach: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Spinach: Easy
Kohlrabi (Raw): Easy
📦 Storage
Spinach: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Spinach: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Spinach and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Spinach if: Choose Spinach for more folate (194µg vs 16µg), more protein (2.9g vs 1.7g), and more potassium (558mg vs 350mg) per 100g. It is also lower in calories (23 vs 27 per 100g).
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more vitamin C (62mg vs 28mg) and more fiber (3.6g vs 2.2g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Spinach and Kohlrabi (Raw) in Nutrivio
Compare how Spinach and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
