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Kohlrabi vs Zucchini - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Zucchini
Zucchini contains less Sugars (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 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)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Zucchini
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kohlrabi Zucchini
Low Calories diet ok
Low Fats diet ok
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
15
Zucchini
Mineral Summary Score
12
Kohlrabi
9
Zucchini

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 +50%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Phosphorus +21.1%
Contains more Zinc +966.7%
Contains less Sodium -60%
Equal in Iron - 0.37
Equal in Magnesium - 18
Contains more Calcium +50%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Phosphorus +21.1%
Contains more Zinc +966.7%
Contains less Sodium -60%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +246.4%
Contains more Vitamin E +300%
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 Vitamin K +4200%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163
Contains more Vitamin C +246.4%
Contains more Vitamin E +300%
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 Vitamin K +4200%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163

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
7%
Zucchini
Carbohydrates
6%
Kohlrabi
3%
Zucchini
Fats
0%
Kohlrabi
1%
Zucchini

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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 Zucchini Opinion
Calories 27 17 Kohlrabi
Protein 1.7 1.21 Kohlrabi
Fats 0.1 0.32 Zucchini
Vitamin C 62 17.9 Kohlrabi
Carbs 6.2 3.11 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.37 Kohlrabi
Calcium 24 16 Kohlrabi
Potassium 350 261 Kohlrabi
Magnesium 19 18 Kohlrabi
Sugars 2.6 2.5 Kohlrabi
Fiber 3.6 1 Kohlrabi
Copper 0.129 0.053 Kohlrabi
Zinc 0.03 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 46 38 Kohlrabi
Sodium 20 8 Zucchini
Vitamin A 36 200 Zucchini
Vitamin E 0.48 0.12 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.045 Kohlrabi
Vitamin B2 0.02 0.094 Zucchini
Vitamin B3 0.4 0.451 Zucchini
Vitamin B5 0.165 0.204 Zucchini
Vitamin B6 0.15 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 0.1 4.3 Zucchini
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.013 0.084 Kohlrabi
Monounsaturated Fat 0.007 0.011 Zucchini
Polyunsaturated fat 0.048 0.091 Zucchini
Tryptophan 0.01 0.01
Threonine 0.049 0.029 Kohlrabi
Isoleucine 0.078 0.044 Kohlrabi
Leucine 0.067 0.071 Zucchini
Lysine 0.056 0.067 Zucchini
Methionine 0.013 0.018 Zucchini
Phenylalanine 0.039 0.043 Zucchini
Valine 0.05 0.054 Zucchini
Histidine 0.019 0.026 Zucchini
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.