Even though kohlrabi doesn’t have the starchiness of Russets or Idaho potatoes, it still works as a substitute for spuds. In cassava is more fats than in potato. Meanwhile, its leaves can be added to a salad, sautéed in a stir fry, or added to soups. Typically grown in the winter months, kohlrabi can usually be found in most grocery stores. Layer kohlrabi and potato slices along bottom of casserole dish, making sure they are interspersed. Continue layering until you've used up all of the kohlrabi and potato slices and pour the remaining coconut milk mixture on the top. © 2005-2020 Healthline Media a Red Ventures Company. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity (20, 21). Poor digestion can cause major disruptions to your life. Grate kohlrabi to use in latkes and potato pancakes, or stir it into the pot for a heartier batch of soup. Potatoes, red, flesh & skn, bkd. NON-STARCHY VEGETABLES. All rights reserved. What’s more, fiber is the main fuel source of healthy gut bacteria, such as Bifidobacteria and Lactobacilli. It has a long leafy stem and round bulb that’s usually purple, pale green, or white. This article examines the benefits and key differences of…. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 3.64. 11358. Here are 14 of the healthiest vegetables on the…. Turnip Vs. Non-starchy veggies are also so important to eat for a number of reasons: They have so many antioxidants, vitamins, and minerals . When raw, it tastes sweet and mild, like a mix between radish and broccoli stem. Kohlrabi leaves are low in calories and fats and are cholesterol-free so they make great weight-loss food. Trying to meet your macronutrient needs on keto? Kohlrabi has so many uses and the bulbs are delicious in stews, braised, boiled, steamed, fried, glazed like a carrot, stuffed with cheese and potato, or simply roasted with olive oil and salt. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements (19). Kohlrabi is of the same species as cabbage, broccoli, and cauliflower. One review of 15 studies found that a diet rich in this nutrient decreased the risk of death from heart disease by 24%, compared with low-fiber diets (29, 30). Potatoes are a great source of micronutrients. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Kohlrabi is an interesting looking vegetable; it looks something like a turnip with long large green leaves. Kohlrabi, also known as German turnip, is a cruciferous vegetable. In fact, you can get about 17% of your daily fiber needs from a single cup (135 grams) of this vegetable (2). Cabbage-year-round; kohlrabi-June through November . Storage Both may be refrigerated in plastic bags for up to 1 week. The same amount of boiled potatoes contains 136 calories and 31 grams of carbohydrates, including 3 grams of fiber, which means 28.8 grams net carbs. Fresh kohlrabies should have a crunchy texture and impart rich flavor. A 1-cup serving of boiled cubed rutabaga contains only 51 calories and 12 grams of carbohydrates, including 3.1 grams of fiber, making the net carbs 9 grams. Kohlrabi leaves also have plenty of vitamins A, B, C, and K, as well as beta carotene, antioxidants, chlorophyll, and trace minerals. This vegetable is an excellent choice. This rather unusual vegetable also provides a great source of vitamin C — 103% RDA per 100g. CALORIC DENSITY . It’s widely consumed in Europe and Asia and has gained popularity around the world for its health benefits and culinary uses. Also, its high fiber content supports a healthy gut microbiome. However, you may want to peel the skin, as some people find it too tough. Fun fact: The name comes from the Swedish meaning “round root.” Sweet potato. Turnips, raw. Kohlrabi Nutrition Facts. Pumpkin: 2 cups. It’s also a good source of potassium, fiber, and vitamin B6. kohlrabi: 2.6 g net carbs; parsley root: 1.7 g net carbs; After a few (some failed) cooking experiments, I found that swede was the best alternative for potatoes. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. Slightly sweet in taste, it’s often used in salads and soups. Data provided by FoodStruct.com should be considered and used as information only. Kohlrabi’s taste and texture are similar to those of broccoli stems and cabbage, although it is slightly sweeter. It is easy to count that two kohlrabi have about 98 calories and three kohlrabi have about 147 calories.In table below you can also see calories amount for four and five kohlrabi. Soup is a diabetes-friendly way to get tons of vegetables into your diet. Both its bulb and leaves can be eaten raw or cooked and serve as easy swaps in many recipes. Tables below show us that there is 0.1g/100g of fats in potato and 0.28g/100g in cassava. Eating turnips or potatoes helps you reach your weekly U.S. Department of Agriculture-recommended intake of 17.5 to 21 cups of vegetables weekly. It’s also a low carb vegetable, providing only 6.2 grams of carbohydrate per 100g — and 3.6 grams of this is fiber . Common varieties are pale green and purple bulbs with a creamy white interior. Kohlrabi is a vegetable that’s related to the cabbage family. 11564. Kohlrabi, also known as cabbage turnip, is like broccoli or cauliflower, also a member of the cabbage family. Vitamin B6 is involved in the production of white blood cells and T-cells, which are types of immune cells that fight foreign substances and are key to a healthy immune system. This article reviews kohlrabi, including its nutrients, benefits, and many uses. Nutrition facts and Information for Kohlrabi, raw. Turnips and rutabagas are rich in complex carbohydrates, with good amounts of both insoluble and cholesterol-lowering soluble fiber.The sweet, crisp flesh of these vegetables also contains modest amounts of protein and a surprisingly high concentration of vitamin C.One cup of fresh rutabaga cubes provides over 35 percent of the daily requirement of … 11358. Turnips are usually white and purple on the outside, with very white flesh, while rutabagas are yellowish and brown on the outside with orange-yellow flesh. Vegetables are highly nutritious and offer protection against a number of chronic illnesses. They add a lot of VOLUME to meals and snacks, without adding many calories . Jicama is a potato-like root vegetable with a slightly sweet taste. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Please consult your physician before beginning any diet. Kohlrabi is a nutritional dynamo. See charts below for detailed information. Its leaves and stems are slightly crunchy and cook similarly to collard greens. This vegetable is high in vitamin B6, which is important for many functions, including protein metabolism, red blood cell development, and immune function (7). Moreover, isothiocyanates have antioxidant properties that may prevent plaque buildup in your arteries (25). All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation (16, 17, 18). Plus, its many nutrients and plant compounds support your immune system and may lower your risk of heart disease, certain cancers, and inflammation. One potato (around 5 ounces) contains about 25 grams … Copy infographic link Copy. Kohlrabi vs. Turnips . Where is more fats? Equivalents one 1 1/2 pound cabbage = 8 cups, shredded . Its leaves, stems, and bulbs can be eaten raw or cooked. What’s more, the bulb can replace crunchy vegetables like broccoli, cabbage, radishes, and potatoes, while the leaves can be used in place of kale, spinach, or other greens. My go-to side dish consists of some peeled and diced kohlrabi mixed with a Yukon gold or sweet potato. This article lists 7 powerful health benefits of rutabagas. : 1 medium potato . Rutabaga is a cruciferous vegetable that's often referred to as a cross between a turnip and a cabbage. Pay attention at the most right column. How This Odd-Looking Vegetable Can Do Amazing Things for Your Health (Kohlrabi) July 19, 2019 By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix Passing by an odd-looking vegetable in the farmer’s market or produce section of the grocery store, you glance at it, but keep going. Kohlrabi. Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death (12). It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance (8, 9). Kohlrabi is a strange-looking cruciferous vegetable that tastes pretty good. 0.89. The former is water-soluble and helps maintain healthy blood sugar and cholesterol levels. These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease (1, 11). Finally, a single cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. In cassava is more carbohydrates than in potato. What People Want from a Healer in the Midst of a Pandemic, A Middle School Math Teacher Planning Lessons and Lunch, The Columbus, OH-based Forager Who's Become a TikTok Star, A Food Justice Advocate and Mother Talks Breastfeeding and Herb Gardens, Bryant Terry's Sautéed Cabbage and Roasted Potatoes, Vivian Howard's Baked Pimento Cheese and Sausage, Tofu and Broccoli Salad with … Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. Overmaturity, as well as exposure of crop to excessive sunlight, makes its stem woody and tough resulting in its poor eating quality. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Kohlrabi is high in fiber. 16056. High glucosinolate intake is linked to a lower risk of heart disease due to this compound’s ability to widen blood vessels and reduce inflammation. Find out why you should add them to your diet. But don't expect the same taste and crispiness of potato fries, they won't be as crispy as starchy potatoes. Kohlrabi and turnips are complementary flavors and taste great together in soups or roasted vegetable medleys. Vitamin C is vital for many important processes in your body, and citrus fruits aren't the only way to get enough of it. 0.28. Potatoes, red, flesh & skn, bkd. Potato - sweet, white, etc. One cup (135 grams) of raw kohlrabi provides (2): The vegetable is an excellent source of vitamin C, a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health (3, 4, 5, 6). Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease (19, 22, 23, 24). Here’s one that you may not have heard of: kohlrabi. It can also be cooked in many ways, such as boiled, sautéed, or roasted. Potato Nutrients. Our website services, content, and products are for informational purposes only. Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. This visibly attractive stem vegetable is available, at its best, during the winter months from November until March. Turnips and rutabagas: nutrition. Rutabagas are also generally much larger than turnips. It is a biennial type of vegetable, which makes it a flowering plant with a two-year lifecycle. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Kohlrabi is very nutritious and offers various health benefits. Dietary fiber helps support gut health and blood sugar control (2, 10). This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. It contains both soluble and insoluble fiber. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. CALORIC DENSITY . Radishes may not be the most popular vegetable in your garden, but they are one of the healthiest. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". High intake of anthocyanins is linked to a lower risk of heart disease and mental decline (13, 14, 15). Turnips vs Potatoes. Still, you may want to peel its skin if you find it too tough. Some of the important trace minerals that kohlrabi leaves have include: The bulb of the kohlrabi is not a root and grows above ground. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are mainly found in cruciferous vegetables. Raw kohlrabi bulbs can be chopped or grated into a salad or enjoyed as a crunchy snack with hummus. However, turnips, like carrots, potatoes, and beets, are true root vegetables. Mineral Comparison. The "coverage" chart below show how … Kohlrabi is a delicious and easy addition to many recipes. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The skin of purple kohlrabi is particularly high anthocyanins, a type of flavonoid that gives vegetables and fruit a red, purple, or blue color. Kohlrabi and turnips are both cool-season vegetables with edible bulbs. Here are 20 foods that are…, From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Instead, it belongs to the Brassica genus of plants and is related to cabbage, broccoli, and cauliflower (1). Chickpeas vs Potatoes. Finally, a high-fiber diet may protect against heart disease. Despite its name, kohlrabi is not a root vegetable and does not belong to the turnip family. Potato vs Kohlrabi - In-Depth Nutrition Comparison Compare. It’s rich in fiber, which is important for a healthy gut and proper digestion. Kohlrabi is packed with nutrients that are linked to various health benefits. The leaves can be sautéed in butter and are perfection with a little grated Parmesan cheese on top. Here are 13 of…. First, let's take a look at the macros. The nutrients in kohlrabi may support your immune system. Besides that, a cup of kohlrabi contains over 100% of your recommended intake of daily vitamin C. Non-Starchy Vegetables Some of the types of potatoes include red potatoes, yellow, purple, fingerling, petite and russet potatoes. 0.89. It’s always white-yellow on the inside (1). Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Here are 11 diet and lifestyle changes that can improve your digestion naturally. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Many plant foods contain goitrogens, which may cause thyroid problems. Avoid those with crack… Furthermore, purple kohlrabi is high in anthocyanins, which have been shown to lower blood pressure and your risk of heart attack (26, 27, 28). First, let's take a look at the macros. Kohlrabi packs nutrients and antioxidants that may boost immune health and lower your risk of chronic disease. Flavor Enhancers Apples, pears, raisins, curry, caraway, dill . Try these 5 recipes packed with non-starchy vegetables, protein, and fiber. The Spruce / Madelyn Goodnight Difference Between Turnips and Rutabagas . Chickpeas, garbanzo bns, bengal gm, mature seeds, raw. One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. Some of the commercial edible horticultural stem commodities include potato, onion, ginger, turmeric, kohlrabi, asparagus, cactus stems (nopales), barrel cactus, and sugarcane (Fig. Here is detailed information about goitrogens and their health effects. In the stores, buy medium-sized, fresh tubers that feel heavy in hand for their size. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Infographic. This article reviews kohlrabi, including its nutrients, benefits, and many culinary uses. Kohlrabi is a cruciferous vegetable that’s closely related to cabbage. Deficiency in this nutrient is linked to a weakened immune system (31, 32). It is a good source of carbohydrates and protein, and it contains 19% of your recommended daily intake of fiber in just one cup of kohlrabi. Nutrition: Very high vitamin C; some calcium and iron. How many calories in 1, 2, 3 or 5 kohlrabi? Kohlrabi is an excellent source of nutrients. Healthline Media does not provide medical advice, diagnosis, or treatment. A long-term study in 1,226 women aged 70 or older found that eating a diet rich in cruciferous vegetables was associated with a 13% lower risk of death from heart disease for every 10-gram increase in fiber intake per day (25). There is 17.49g/100g of carbohydrates in potato and 38.06g/100g in cassava so let me do the math for you again - difference is about 54 %. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Cruciferous Vegetables: Health Benefits and Recipes, The 11 Best Ways to Improve Your Digestion Naturally, 5 Diabetes-Friendly Vegetable Soup Recipes, Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts. The bulb is widely used in salads and soups but can also be roasted or sautéed. If you want to experiment with new vegetables, kohlrabi is an easy, versatile ingredient to add to your recipes. Between each layer, pour a little of the coconut milk mixture. Furthermore, it’s rich in vitamin B6, which supports immune health, protein metabolism, and red blood cell production (7). It shows the amounts side by side, making it easier to realize the amount of difference. As I wrote before medium size kohlrabi (180 g) has 49 calories. Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system (33). ... Find out more about the nutritional benefits of potatoes here. Kohlrabi, also known as German turnip, is a cruciferous vegetable that offers various health benefits. They are abundant in vitamin C, vitamin B6 and potassium.