Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Zucchini

Kohlrabi vs. Zucchini — In-Depth Nutrition Comparison

Compare

How are Kohlrabi and Zucchini different?

  • Kohlrabi is richer in Vitamin C, Fiber, and Copper, while Zucchini is higher in Vitamin B2.
  • Kohlrabi covers your daily need of Vitamin C 49% more than Zucchini.
  • Kohlrabi contains 4 times more Fiber than Zucchini. Kohlrabi contains 3.6g of Fiber, while Zucchini contains 1g.

Kohlrabi, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Kohlrabi vs Zucchini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kohlrabi
Kohlrabi
7
:
3
Zucchini
Zucchini
Contains more Calcium +50%
Contains more Phosphorus +21.1%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Selenium +250%
Contains less Sodium -60%
Contains more Zinc +966.7%
Contains more Manganese +27.3%
Equal in Iron - 0.37
Equal in Magnesium - 18
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +50%
Contains more Phosphorus +21.1%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Selenium +250%
Contains less Sodium -60%
Contains more Zinc +966.7%
Contains more Manganese +27.3%
Equal in Iron - 0.37
Equal in Magnesium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kohlrabi
Kohlrabi
3
:
7
Zucchini
Zucchini
Contains more Vitamin E +300%
Contains more Vitamin C +246.4%
Contains more Vitamin B1 +11.1%
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +23.6%
Contains more Folate +50%
Contains more Vitamin K +4200%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +300%
Contains more Vitamin C +246.4%
Contains more Vitamin B1 +11.1%
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +23.6%
Contains more Folate +50%
Contains more Vitamin K +4200%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Zucchini
Zucchini
Contains more Protein +40.5%
Contains more Carbs +99.4%
Contains more Other +75.4%
Contains more Fats +220%
Equal in Water - 94.79
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +40.5%
Contains more Carbs +99.4%
Contains more Other +75.4%
Contains more Fats +220%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +89.6%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +89.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Zucchini
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Zucchini Opinion
Net carbs 2.6g 2.11g Kohlrabi
Protein 1.7g 1.21g Kohlrabi
Fats 0.1g 0.32g Zucchini
Carbs 6.2g 3.11g Kohlrabi
Calories 27kcal 17kcal Kohlrabi
Fructose 1.38g Zucchini
Sugar 2.6g 2.5g Zucchini
Fiber 3.6g 1g Kohlrabi
Calcium 24mg 16mg Kohlrabi
Iron 0.4mg 0.37mg Kohlrabi
Magnesium 19mg 18mg Kohlrabi
Phosphorus 46mg 38mg Kohlrabi
Potassium 350mg 261mg Kohlrabi
Sodium 20mg 8mg Zucchini
Zinc 0.03mg 0.32mg Zucchini
Copper 0.129mg 0.053mg Kohlrabi
Manganese 0.139mg 0.177mg Zucchini
Selenium 0.7µg 0.2µg Kohlrabi
Vitamin A 36IU 200IU Zucchini
Vitamin A RAE 2µg 10µg Zucchini
Vitamin E 0.48mg 0.12mg Kohlrabi
Vitamin C 62mg 17.9mg Kohlrabi
Vitamin B1 0.05mg 0.045mg Kohlrabi
Vitamin B2 0.02mg 0.094mg Zucchini
Vitamin B3 0.4mg 0.451mg Zucchini
Vitamin B5 0.165mg 0.204mg Zucchini
Vitamin B6 0.15mg 0.163mg Zucchini
Folate 16µg 24µg Zucchini
Vitamin K 0.1µg 4.3µg Zucchini
Tryptophan 0.01mg 0.01mg
Threonine 0.049mg 0.029mg Kohlrabi
Isoleucine 0.078mg 0.044mg Kohlrabi
Leucine 0.067mg 0.071mg Zucchini
Lysine 0.056mg 0.067mg Zucchini
Methionine 0.013mg 0.018mg Zucchini
Phenylalanine 0.039mg 0.043mg Zucchini
Valine 0.05mg 0.054mg Zucchini
Histidine 0.019mg 0.026mg Zucchini
Saturated Fat 0.013g 0.084g Kohlrabi
Monounsaturated Fat 0.007g 0.011g Zucchini
Polyunsaturated fat 0.048g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprout
Brussels sprout
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Kohlrabi
16%
Zucchini
Minerals Daily Need Coverage Score
15%
Kohlrabi
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 5)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.071g)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.