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Kohlrabi, cooked, boiled, drained, without salt vs Spinach, raw

Nutrition comparison per 100 g.

Kohlrabi, cooked, boiled, drained, without salt 29 kcal Spinach, raw 23 kcal
Calories
29 kcal 23 kcal
Protein
1.8 g 2.9 g
Carbs
6.7 g 3.6 g
Fiber
1.1 g 2.2 g
Sugars
2.8 g 0.4 g
Fat
0.1 g 0.4 g
Sodium
21 mg 79 mg

Key takeaways

  • Spinach, raw has 20% fewer calories (23 kcal vs 29 kcal).
  • Spinach, raw has more protein (2.9 g vs 1.8 g).
  • Spinach, raw has more carbs (3.6 g vs 6.7 g).
  • Spinach, raw has more fiber (2.2 g vs 1.1 g).
  • Spinach, raw has more sugars (0.4 g vs 2.8 g).
MacronutrientsKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Calories 29 kcal 23 kcal
Protein 1.8 g 2.9 g
Total Fat 0.1 g 0.4 g
Total Carbohydrate 6.7 g 3.6 g
Dietary Fiber 1.1 g 2.2 g
Total Sugars 2.8 g 0.4 g
Water 90.3 g 91.4 g
CarbohydratesKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Total Carbohydrate 6.7 g 3.6 g
Dietary Fiber 1.1 g 2.2 g
Total Sugars 2.8 g 0.4 g
Fats & Fatty AcidsKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Total Fat 0.1 g 0.4 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.1 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 28.0 mg 138.0 mg
Omega-6 Fatty Acids 22.0 mg 26.0 mg
Protein & Amino AcidsKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Protein 1.8 g 2.9 g
Histidine 20.0 mg 64.0 mg
Isoleucine 83.0 mg 147.0 mg
Leucine 71.0 mg 223.0 mg
Lysine 59.0 mg 174.0 mg
Methionine 14.0 mg 53.0 mg
Phenylalanine 41.0 mg 129.0 mg
Threonine 52.0 mg 122.0 mg
Tryptophan 11.0 mg 39.0 mg
Valine 53.0 mg 161.0 mg
Alanine ~ 142.0 mg
Arginine 111.0 mg 162.0 mg
Aspartic Acid ~ 240.0 mg
Cystine 7.0 mg 35.0 mg
Glutamic Acid ~ 343.0 mg
Glycine ~ 134.0 mg
Proline ~ 112.0 mg
Serine ~ 104.0 mg
Tyrosine ~ 108.0 mg
VitaminsKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Vitamin A (RAE) 2.0 mcg 469.0 mcg
Vitamin C 54.0 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.5 mg 2.0 mg
Vitamin K 0.1 mcg 482.9 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.2 mg
Niacin (B3) 0.4 mg 0.7 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 12.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.2 mg 0.1 mg
Choline 13.2 mg 19.3 mg
Betaine ~ 102.6 mg
MineralsKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Calcium 25.0 mg 99.0 mg
Iron 0.4 mg 2.7 mg
Magnesium 19.0 mg 79.0 mg
Phosphorus 45.0 mg 49.0 mg
Potassium 340.0 mg 558.0 mg
Sodium 21.0 mg 79.0 mg
Zinc 0.3 mg 0.5 mg
Copper 0.1 mg 0.1 mg
Manganese 0.1 mg 0.9 mg
Selenium 0.8 mcg 1.0 mcg
SterolsKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherKohlrabi, cooked, boiled, drained, without saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 1.1 g 1.7 g

Frequently asked questions

Which has fewer calories, Kohlrabi, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has fewer calories: 29 kcal for Kohlrabi, cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Kohlrabi, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has more protein: 1.8 g for Kohlrabi, cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Kohlrabi, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has more fiber: 1.1 g for Kohlrabi, cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.

Is Kohlrabi, cooked, boiled, drained, without salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

More Kohlrabi, cooked, boiled, drained, without salt comparisons