Gourd vs. Kohlrabi — In-Depth Nutrition Comparison
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How are gourd and kohlrabi different?
- Gourd is higher in zinc; however, kohlrabi is richer in vitamin C, fiber, copper, vitamin B6, and potassium.
- Daily need coverage for vitamin C for kohlrabi is 58% higher.
- Gourd contains 23 times more zinc than kohlrabi. While gourd contains 0.7mg of zinc, kohlrabi contains only 0.03mg.
Gourd, white-flowered (calabash), raw and Kohlrabi, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +2233.3% |
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +72.7% |
| Contains more PotassiumPotassium | +133.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +396.2% |
| Contains more PhosphorusPhosphorus | +253.8% |
| Contains more ManganeseManganese | +110.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +513.9% |
| Contains more Vitamin B1Vitamin B1 | +72.4% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.1mg | 62mg | 58% |
| Fiber | 0.5g | 3.6g | 12% |
| Copper | 0.026mg | 0.129mg | 11% |
| Vitamin B6 | 0.04mg | 0.15mg | 8% |
| Potassium | 150mg | 350mg | 6% |
| Zinc | 0.7mg | 0.03mg | 6% |
| Phosphorus | 13mg | 46mg | 5% |
| Iron | 0.2mg | 0.4mg | 3% |
| Manganese | 0.066mg | 0.139mg | 3% |
| Vitamin E | 0.48mg | 3% | |
| Folate | 6µg | 16µg | 3% |
| Protein | 0.62g | 1.7g | 2% |
| Magnesium | 11mg | 19mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B1 | 0.029mg | 0.05mg | 2% |
| Vitamin B3 | 0.32mg | 0.4mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Calories | 14kcal | 27kcal | 1% |
| Carbs | 3.39g | 6.2g | 1% |
| Sodium | 2mg | 20mg | 1% |
| Fats | 0.02g | 0.1g | 0% |
| Net carbs | 2.89g | 2.6g | N/A |
| Calcium | 26mg | 24mg | 0% |
| Sugar | 2.6g | N/A | |
| Vitamin A | 2µg | 0% | |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin B5 | 0.152mg | 0.165mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.002g | 0.013g | 0% |
| Monounsaturated fat | 0.004g | 0.007g | 0% |
| Polyunsaturated fat | 0.009g | 0.048g | 0% |
| Tryptophan | 0.003mg | 0.01mg | 0% |
| Threonine | 0.018mg | 0.049mg | 0% |
| Isoleucine | 0.033mg | 0.078mg | 0% |
| Leucine | 0.036mg | 0.067mg | 0% |
| Lysine | 0.021mg | 0.056mg | 0% |
| Methionine | 0.004mg | 0.013mg | 0% |
| Phenylalanine | 0.015mg | 0.039mg | 0% |
| Valine | 0.027mg | 0.05mg | 0% |
| Histidine | 0.004mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +174.2% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +82.9% |
| Contains more OtherOther | +132.6% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +75% |
| Contains more Poly. FatPolyunsaturated fat | +433.3% |