Quick Summary
When to Choose Yellow Bell Peppers (Raw)
Choose Yellow Bell Peppers (Raw) for more vitamin C (205mg vs 62mg), more vitamin B6 (0.2mg vs 0.1mg), and more folate (21µg vs 16µg) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more fiber (3.6g vs 1.1g), more protein (1.7g vs 1g), and more potassium (350mg vs 224mg) per 100g. It is also lower in calories (27 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Yellow Bell Peppers (Raw) | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 33.6 | 26.7 | 🏆 Kohlrabi (Raw) |
| Protein | 1g | 1.7g | 🏆 Kohlrabi (Raw) |
| Carbohydrates | 7.9g | 6.2g | |
| Fiber | 1.1g | 3.6g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Yellow Bell Peppers (Raw) has 30% more
Potassium
🏆 Kohlrabi (Raw) has 56% more
Vitamin B6
🏆 Yellow Bell Peppers (Raw) has 36% more
Vitamin C
🏆 Yellow Bell Peppers (Raw) has 3.3x more
Health Benefits Comparison
Yellow Bell Peppers (Raw) Benefits
- Exceptionally high vitamin C (341% DV) - more than oranges
- Rich in carotenoids including lutein and zeaxanthin for eyes
- Good vitamin B6 source (16% DV) for metabolism
- Provides vitamin A for immune and eye health
- Very low calorie (50 per large pepper)
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
Yellow Bell Peppers (Raw): Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Yellow Bell Peppers (Raw): Easy
Kohlrabi (Raw): Easy
📦 Storage
Yellow Bell Peppers (Raw): Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Yellow Bell Peppers (Raw): Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Yellow Bell Peppers (Raw) and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Yellow Bell Peppers (Raw) if: Choose Yellow Bell Peppers (Raw) for more vitamin C (205mg vs 62mg), more vitamin B6 (0.2mg vs 0.1mg), and more folate (21µg vs 16µg) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more fiber (3.6g vs 1.1g), more protein (1.7g vs 1g), and more potassium (350mg vs 224mg) per 100g. It is also lower in calories (27 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Yellow Bell Peppers (Raw) and Kohlrabi (Raw) in Nutrivio
Compare how Yellow Bell Peppers (Raw) and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
