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Kohlrabi vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 19mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Sugars?
Kohlrabi
Kohlrabi contains less Sugars (difference - 0.16g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Pumpkin
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kohlrabi Pumpkin
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Kohlrabi
53
Pumpkin
Mineral Summary Score
12
Kohlrabi
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Iron +100%
Contains more Zinc +966.7%
Contains less Sodium -95%
Equal in Potassium - 340
Equal in Copper - 0.127
Equal in Phosphorus - 44
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Iron +100%
Contains more Zinc +966.7%
Contains less Sodium -95%
Equal in Potassium - 340
Equal in Copper - 0.127
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
Contains more Vitamin A +23547.2%
Contains more Vitamin E +120.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +80.6%
Contains more Vitamin K +1000%
Equal in Vitamin B1 - 0.05
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
Contains more Vitamin A +23547.2%
Contains more Vitamin E +120.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +80.6%
Contains more Vitamin K +1000%
Equal in Vitamin B1 - 0.05

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Kohlrabi
6%
Pumpkin
Carbohydrates
6%
Kohlrabi
7%
Pumpkin
Fats
0%
Kohlrabi
0%
Pumpkin

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All nutrients comparison - raw data values

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. 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"
Nutrient Kohlrabi Pumpkin Opinion
Calories 27 26 Kohlrabi
Protein 1.7 1 Kohlrabi
Fats 0.1 0.1
Vitamin C 62 9 Kohlrabi
Carbs 6.2 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.8 Pumpkin
Calcium 24 21 Kohlrabi
Potassium 350 340 Kohlrabi
Magnesium 19 12 Kohlrabi
Sugars 2.6 2.76 Pumpkin
Fiber 3.6 0.5 Kohlrabi
Copper 0.129 0.127 Kohlrabi
Zinc 0.03 0.32 Pumpkin
Starch
Phosphorus 46 44 Kohlrabi
Sodium 20 1 Pumpkin
Vitamin A 36 8513 Pumpkin
Vitamin E 0.48 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.02 0.11 Pumpkin
Vitamin B3 0.4 0.6 Pumpkin
Vitamin B5 0.165 0.298 Pumpkin
Vitamin B6 0.15 0.061 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 1.1 Pumpkin
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.013 0.052 Kohlrabi
Monounsaturated Fat 0.007 0.013 Pumpkin
Polyunsaturated fat 0.048 0.005 Kohlrabi
Tryptophan 0.01 0.012 Pumpkin
Threonine 0.049 0.029 Kohlrabi
Isoleucine 0.078 0.031 Kohlrabi
Leucine 0.067 0.046 Kohlrabi
Lysine 0.056 0.054 Kohlrabi
Methionine 0.013 0.011 Kohlrabi
Phenylalanine 0.039 0.032 Kohlrabi
Valine 0.05 0.035 Kohlrabi
Histidine 0.019 0.016 Kohlrabi
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.