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  6. Summer squash vs. Kohlrabi

Summer squash vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between Summer squash and Kohlrabi

  • Summer squash has more Vitamin B2, and Vitamin B6, however, Kohlrabi is richer in Vitamin C, Fiber, and Copper.
  • Kohlrabi's daily need coverage for Vitamin C is 50% more.
  • Summer squash contains 7 times more Vitamin B2 than Kohlrabi. Summer squash contains 0.142mg of Vitamin B2, while Kohlrabi contains 0.02mg.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Kohlrabi, raw.

Infographic

Summer squash vs Kohlrabi 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.
Summer squash
Summer squash
3
:
7
Kohlrabi
Kohlrabi
Contains less Sodium -90%
Contains more Zinc +866.7%
Contains more Manganese +25.9%
Contains more Calcium +60%
Contains more Iron +14.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +21.1%
Contains more Potassium +33.6%
Contains more Copper +152.9%
Contains more Selenium +250%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -90%
Contains more Zinc +866.7%
Contains more Manganese +25.9%
Contains more Calcium +60%
Contains more Iron +14.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +21.1%
Contains more Potassium +33.6%
Contains more Copper +152.9%
Contains more Selenium +250%

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.
Summer squash
Summer squash
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +45.3%
Contains more Folate +81.3%
Contains more Vitamin K +2900%
Contains more Vitamin E +300%
Contains more Vitamin C +264.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.165
Summer squash
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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%
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +45.3%
Contains more Folate +81.3%
Contains more Vitamin K +2900%
Contains more Vitamin E +300%
Contains more Vitamin C +264.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +80%
Contains more Protein +40.5%
Contains more Carbs +85.1%
Contains more Other +61.3%
Equal in Water - 91
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +80%
Contains more Protein +40.5%
Contains more Carbs +85.1%
Contains more Other +61.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +85.4%
Contains less Saturated Fat -70.5%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +85.4%
Contains less Saturated Fat -70.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Kohlrabi
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Summer squash Kohlrabi Opinion
Net carbs 2.25g 2.6g Kohlrabi
Protein 1.21g 1.7g Kohlrabi
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 6.2g Kohlrabi
Calories 16kcal 27kcal Kohlrabi
Fructose 0.95g Summer squash
Sugar 2.2g 2.6g Summer squash
Fiber 1.1g 3.6g Kohlrabi
Calcium 15mg 24mg Kohlrabi
Iron 0.35mg 0.4mg Kohlrabi
Magnesium 17mg 19mg Kohlrabi
Phosphorus 38mg 46mg Kohlrabi
Potassium 262mg 350mg Kohlrabi
Sodium 2mg 20mg Summer squash
Zinc 0.29mg 0.03mg Summer squash
Copper 0.051mg 0.129mg Kohlrabi
Manganese 0.175mg 0.139mg Summer squash
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 200IU 36IU Summer squash
Vitamin A RAE 10µg 2µg Summer squash
Vitamin E 0.12mg 0.48mg Kohlrabi
Vitamin C 17mg 62mg Kohlrabi
Vitamin B1 0.048mg 0.05mg Kohlrabi
Vitamin B2 0.142mg 0.02mg Summer squash
Vitamin B3 0.487mg 0.4mg Summer squash
Vitamin B5 0.155mg 0.165mg Kohlrabi
Vitamin B6 0.218mg 0.15mg Summer squash
Folate 29µg 16µg Summer squash
Vitamin K 3µg 0.1µg Summer squash
Tryptophan 0.011mg 0.01mg Summer squash
Threonine 0.028mg 0.049mg Kohlrabi
Isoleucine 0.042mg 0.078mg Kohlrabi
Leucine 0.069mg 0.067mg Summer squash
Lysine 0.065mg 0.056mg Summer squash
Methionine 0.017mg 0.013mg Summer squash
Phenylalanine 0.041mg 0.039mg Summer squash
Valine 0.053mg 0.05mg Summer squash
Histidine 0.025mg 0.019mg Summer squash
Saturated Fat 0.044g 0.013g Kohlrabi
Monounsaturated Fat 0.016g 0.007g Summer squash
Polyunsaturated fat 0.089g 0.048g Summer squash

Which food is preferable for your diet?

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

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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
18%
Summer squash
25%
Kohlrabi
Minerals Daily Need Coverage Score
12%
Summer squash
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.031g)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.