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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
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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 Zinc +566.7%
Contains less Sodium -90%
Contains more Iron +42.9%
Contains more Calcium +50%
Contains more Potassium +138.1%
Contains more Magnesium +46.2%
Contains more Copper +214.6%
Contains more Phosphorus +91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 13% 10% 14% 6% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Zinc +566.7%
Contains less Sodium -90%
Contains more Iron +42.9%
Contains more Calcium +50%
Contains more Potassium +138.1%
Contains more Magnesium +46.2%
Contains more Copper +214.6%
Contains more Phosphorus +91.7%

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 +191.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +57%
Contains more Vitamin K +16300%
Contains more Vitamin C +2114.3%
Contains more Vitamin E +1500%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +308.2%
Contains more Vitamin B6 +275%
Contains more Folate +128.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 1% 0% 7% 8% 2% 16% 10% 0% 41% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin A +191.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +57%
Contains more Vitamin K +16300%
Contains more Vitamin C +2114.3%
Contains more Vitamin E +1500%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B3 +308.2%
Contains more Vitamin B6 +275%
Contains more Folate +128.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cucumber
25
Kohlrabi
Mineral Summary Score
8
Cucumber
17
Kohlrabi

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 food.
Protein
4%
Cucumber
10%
Kohlrabi
Carbohydrates
4%
Cucumber
6%
Kohlrabi
Fats
1%
Cucumber
0%
Kohlrabi

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cucumber Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Cucumber Kohlrabi Opinion
Calories 15 27 Kohlrabi
Protein 0.65 1.7 Kohlrabi
Fats 0.11 0.1 Cucumber
Vitamin C 2.8 62 Kohlrabi
Net carbs 3.130000114440918 2.5999999046325684 Cucumber
Carbs 3.63 6.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.4 Kohlrabi
Calcium 16 24 Kohlrabi
Potassium 147 350 Kohlrabi
Magnesium 13 19 Kohlrabi
Sugar 1.67 2.6 Cucumber
Fiber 0.5 3.6 Kohlrabi
Copper 0.041 0.129 Kohlrabi
Zinc 0.2 0.03 Cucumber
Starch 0.83 Cucumber
Phosphorus 24 46 Kohlrabi
Sodium 2 20 Cucumber
Vitamin A 105 36 Cucumber
Vitamin E 0.03 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.027 0.05 Kohlrabi
Vitamin B2 0.033 0.02 Cucumber
Vitamin B3 0.098 0.4 Kohlrabi
Vitamin B5 0.259 0.165 Cucumber
Vitamin B6 0.04 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 16.4 0.1 Cucumber
Folate 7 16 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.037 0.013 Kohlrabi
Monounsaturated Fat 0.005 0.007 Kohlrabi
Polyunsaturated fat 0.032 0.048 Kohlrabi
Tryptophan 0.005 0.01 Kohlrabi
Threonine 0.019 0.049 Kohlrabi
Isoleucine 0.021 0.078 Kohlrabi
Leucine 0.029 0.067 Kohlrabi
Lysine 0.029 0.056 Kohlrabi
Methionine 0.006 0.013 Kohlrabi
Phenylalanine 0.019 0.039 Kohlrabi
Valine 0.022 0.05 Kohlrabi
Histidine 0.01 0.019 Kohlrabi
Fructose 0.87 Cucumber

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.