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  6. Cucumber vs. Kohlrabi

Cucumber vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between Cucumber and Kohlrabi?

  • Cucumber is richer in Vitamin K, yet Kohlrabi is richer in Vitamin C, Fiber, Copper, Vitamin B6, and Potassium.
  • Kohlrabi's daily need coverage for Vitamin C is 66% higher.
  • Cucumber has 164 times more Vitamin K than Kohlrabi. Cucumber has 16.4µg of Vitamin K, while Kohlrabi has 0.1µg.

We used Cucumber, with peel, raw and Kohlrabi, raw types in this comparison.

Infographic

Cucumber 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.
Cucumber
Cucumber
2
:
8
Kohlrabi
Kohlrabi
Contains less Sodium -90%
Contains more Zinc +566.7%
Contains more Calcium +50%
Contains more Iron +42.9%
Contains more Magnesium +46.2%
Contains more Phosphorus +91.7%
Contains more Potassium +138.1%
Contains more Copper +214.6%
Contains more Manganese +75.9%
Contains more Selenium +133.3%
Cucumber
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 11% 13% 1% 6% 14% 11% 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 +566.7%
Contains more Calcium +50%
Contains more Iron +42.9%
Contains more Magnesium +46.2%
Contains more Phosphorus +91.7%
Contains more Potassium +138.1%
Contains more Copper +214.6%
Contains more Manganese +75.9%
Contains more Selenium +133.3%

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.
Cucumber
Cucumber
4
:
6
Kohlrabi
Kohlrabi
Contains more Vitamin A +191.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +57%
Contains more Vitamin K +16300%
Contains more Vitamin E +1500%
Contains more Vitamin C +2114.3%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +308.2%
Contains more Vitamin B6 +275%
Contains more Folate +128.6%
Cucumber
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
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 +191.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +57%
Contains more Vitamin K +16300%
Contains more Vitamin E +1500%
Contains more Vitamin C +2114.3%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +308.2%
Contains more Vitamin B6 +275%
Contains more Folate +128.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cucumber
Cucumber
2
:
3
Kohlrabi
Kohlrabi
Contains more Protein +161.5%
Contains more Carbs +70.8%
Contains more Other +163.2%
Equal in Fats - 0.1
Equal in Water - 91
Cucumber
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 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 Protein +161.5%
Contains more Carbs +70.8%
Contains more Other +163.2%
Equal in Fats - 0.1
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cucumber
Cucumber
0
:
3
Kohlrabi
Kohlrabi
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +50%
Cucumber
50% 7% 43%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.032 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cucumber Kohlrabi Opinion
Net carbs 3.13g 2.6g Cucumber
Protein 0.65g 1.7g Kohlrabi
Fats 0.11g 0.1g Cucumber
Carbs 3.63g 6.2g Kohlrabi
Calories 15kcal 27kcal Kohlrabi
Starch 0.83g Cucumber
Fructose 0.87g Cucumber
Sugar 1.67g 2.6g Cucumber
Fiber 0.5g 3.6g Kohlrabi
Calcium 16mg 24mg Kohlrabi
Iron 0.28mg 0.4mg Kohlrabi
Magnesium 13mg 19mg Kohlrabi
Phosphorus 24mg 46mg Kohlrabi
Potassium 147mg 350mg Kohlrabi
Sodium 2mg 20mg Cucumber
Zinc 0.2mg 0.03mg Cucumber
Copper 0.041mg 0.129mg Kohlrabi
Manganese 0.079mg 0.139mg Kohlrabi
Selenium 0.3µg 0.7µg Kohlrabi
Vitamin A 105IU 36IU Cucumber
Vitamin A RAE 5µg 2µg Cucumber
Vitamin E 0.03mg 0.48mg Kohlrabi
Vitamin C 2.8mg 62mg Kohlrabi
Vitamin B1 0.027mg 0.05mg Kohlrabi
Vitamin B2 0.033mg 0.02mg Cucumber
Vitamin B3 0.098mg 0.4mg Kohlrabi
Vitamin B5 0.259mg 0.165mg Cucumber
Vitamin B6 0.04mg 0.15mg Kohlrabi
Folate 7µg 16µg Kohlrabi
Vitamin K 16.4µg 0.1µg Cucumber
Tryptophan 0.005mg 0.01mg Kohlrabi
Threonine 0.019mg 0.049mg Kohlrabi
Isoleucine 0.021mg 0.078mg Kohlrabi
Leucine 0.029mg 0.067mg Kohlrabi
Lysine 0.029mg 0.056mg Kohlrabi
Methionine 0.006mg 0.013mg Kohlrabi
Phenylalanine 0.019mg 0.039mg Kohlrabi
Valine 0.022mg 0.05mg Kohlrabi
Histidine 0.01mg 0.019mg Kohlrabi
Saturated Fat 0.037g 0.013g Kohlrabi
Monounsaturated Fat 0.005g 0.007g Kohlrabi
Polyunsaturated fat 0.032g 0.048g Kohlrabi

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 18mg)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $0.2)
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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.