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  6. Winter melon vs. Kohlrabi

Winter melon vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Winter melon and Kohlrabi

  • Winter melon has more Vitamin B2, and Zinc, however, Kohlrabi has more Vitamin C, Copper, Potassium, and Vitamin B6.
  • Daily need coverage for Vitamin C from Kohlrabi is 54% higher.
  • Kohlrabi has 20 times less Zinc than Winter melon. Winter melon has 0.61mg of Zinc, while Kohlrabi has 0.03mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Kohlrabi, raw.

Infographic

Winter melon 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.
Winter melon
Winter melon
1
:
8
Kohlrabi
Kohlrabi
Contains more Zinc +1933.3%
Contains more Calcium +26.3%
Contains more Magnesium +90%
Contains more Phosphorus +142.1%
Contains more Potassium +5733.3%
Contains less Sodium -82%
Contains more Copper +460.9%
Contains more Manganese +139.7%
Contains more Selenium +250%
Equal in Iron - 0.4
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Zinc +1933.3%
Contains more Calcium +26.3%
Contains more Magnesium +90%
Contains more Phosphorus +142.1%
Contains more Potassium +5733.3%
Contains less Sodium -82%
Contains more Copper +460.9%
Contains more Manganese +139.7%
Contains more Selenium +250%
Equal in Iron - 0.4

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.
Winter melon
Winter melon
1
:
8
Kohlrabi
Kohlrabi
Contains more Vitamin B2 +450%
Contains more Vitamin A +∞%
Contains more Vitamin C +376.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +24.1%
Contains more Vitamin B6 +328.6%
Contains more Folate +220%
Equal in Vitamin B3 - 0.4
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 B2 +450%
Contains more Vitamin A +∞%
Contains more Vitamin C +376.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +24.1%
Contains more Vitamin B6 +328.6%
Contains more Folate +220%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +100%
Contains more Protein +325%
Contains more Carbs +106.7%
Contains more Other +233.3%
Equal in Water - 91
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +100%
Contains more Protein +325%
Contains more Carbs +106.7%
Contains more Other +233.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +428.6%
Contains more Polyunsaturated fat +81.3%
Contains less Saturated Fat -18.8%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +428.6%
Contains more Polyunsaturated fat +81.3%
Contains less Saturated Fat -18.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Kohlrabi Opinion
Net carbs 0.1g 2.6g Kohlrabi
Protein 0.4g 1.7g Kohlrabi
Fats 0.2g 0.1g Winter melon
Carbs 3g 6.2g Kohlrabi
Calories 13kcal 27kcal Kohlrabi
Sugar 2.6g Winter melon
Fiber 2.9g 3.6g Kohlrabi
Calcium 19mg 24mg Kohlrabi
Iron 0.4mg 0.4mg
Magnesium 10mg 19mg Kohlrabi
Phosphorus 19mg 46mg Kohlrabi
Potassium 6mg 350mg Kohlrabi
Sodium 111mg 20mg Kohlrabi
Zinc 0.61mg 0.03mg Winter melon
Copper 0.023mg 0.129mg Kohlrabi
Manganese 0.058mg 0.139mg Kohlrabi
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 13mg 62mg Kohlrabi
Vitamin B1 0.04mg 0.05mg Kohlrabi
Vitamin B2 0.11mg 0.02mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.165mg Kohlrabi
Vitamin B6 0.035mg 0.15mg Kohlrabi
Folate 5µg 16µg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.002mg 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.009mg 0.056mg Kohlrabi
Methionine 0.003mg 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.016g 0.013g Kohlrabi
Monounsaturated Fat 0.037g 0.007g Winter melon
Polyunsaturated fat 0.087g 0.048g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
25%
Kohlrabi
Minerals Daily Need Coverage Score
8%
Winter melon
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 20)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.