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Pumpkin vs Kohlrabi - 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.
Pumpkin Kohlrabi
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
Pumpkin Kohlrabi
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
53
Pumpkin
31
Kohlrabi
Mineral Summary Score
12
Pumpkin
12
Kohlrabi

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 Iron +100%
Contains more Zinc +966.7%
Contains less Sodium -95%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Equal in Potassium - 350
Equal in Copper - 0.129
Equal in Phosphorus - 46
Contains more Iron +100%
Contains more Zinc +966.7%
Contains less Sodium -95%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Equal in Potassium - 350
Equal in Copper - 0.129
Equal in Phosphorus - 46

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 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%
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
Equal in Vitamin B1 - 0.05
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%
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
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
6%
Pumpkin
10%
Kohlrabi
Carbohydrates
7%
Pumpkin
6%
Kohlrabi
Fats
0%
Pumpkin
0%
Kohlrabi

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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 Pumpkin Kohlrabi Opinion
Calories 26 27 Kohlrabi
Protein 1 1.7 Kohlrabi
Fats 0.1 0.1
Vitamin C 9 62 Kohlrabi
Carbs 6.5 6.2 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.4 Pumpkin
Calcium 21 24 Kohlrabi
Potassium 340 350 Kohlrabi
Magnesium 12 19 Kohlrabi
Sugars 2.76 2.6 Pumpkin
Fiber 0.5 3.6 Kohlrabi
Copper 0.127 0.129 Kohlrabi
Zinc 0.32 0.03 Pumpkin
Starch
Phosphorus 44 46 Kohlrabi
Sodium 1 20 Pumpkin
Vitamin A 8513 36 Pumpkin
Vitamin E 1.06 0.48 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.11 0.02 Pumpkin
Vitamin B3 0.6 0.4 Pumpkin
Vitamin B5 0.298 0.165 Pumpkin
Vitamin B6 0.061 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 1.1 0.1 Pumpkin
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.013 Kohlrabi
Monounsaturated Fat 0.013 0.007 Pumpkin
Polyunsaturated fat 0.005 0.048 Kohlrabi
Tryptophan 0.012 0.01 Pumpkin
Threonine 0.029 0.049 Kohlrabi
Isoleucine 0.031 0.078 Kohlrabi
Leucine 0.046 0.067 Kohlrabi
Lysine 0.054 0.056 Kohlrabi
Methionine 0.011 0.013 Kohlrabi
Phenylalanine 0.032 0.039 Kohlrabi
Valine 0.035 0.05 Kohlrabi
Histidine 0.016 0.019 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.