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Kohlrabi vs Cucumber - In-Depth Nutrition Comparison

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What are the main differences between Kohlrabi and Cucumber?

  • Kohlrabi is richer in Vitamin C, Fiber, Copper, Vitamin B6, and Potassium, yet Cucumber is richer in Vitamin K.
  • Kohlrabi's daily need coverage for Vitamin C is 66% higher.
  • Kohlrabi has 7 times more Fiber than Cucumber. Kohlrabi has 3.6g of Fiber, while Cucumber has 0.5g.

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

Infographic

Kohlrabi vs Cucumber 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 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%
Contains more Zinc +566.7%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 13% 10% 14% 6% 11% 1%
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%
Contains more Zinc +566.7%
Contains less Sodium -90%

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 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%
Contains more Vitamin A +191.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +57%
Contains more Vitamin K +16300%
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%
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%
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%
Contains more Vitamin A +191.7%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +57%
Contains more Vitamin K +16300%

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.
Kohlrabi Cucumber
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 Kohlrabi Cucumber Opinion
Calories 27kcal 15kcal Kohlrabi
Protein 1.7g 0.65g Kohlrabi
Fats 0.1g 0.11g Cucumber
Vitamin C 62mg 2.8mg Kohlrabi
Net carbs 2.6g 3.13g Cucumber
Carbs 6.2g 3.63g Kohlrabi
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.28mg Kohlrabi
Calcium 24mg 16mg Kohlrabi
Potassium 350mg 147mg Kohlrabi
Magnesium 19mg 13mg Kohlrabi
Sugar 2.6g 1.67g Cucumber
Fiber 3.6g 0.5g Kohlrabi
Copper 0.129mg 0.041mg Kohlrabi
Zinc 0.03mg 0.2mg Cucumber
Starch g 0.83g Cucumber
Phosphorus 46mg 24mg Kohlrabi
Sodium 20mg 2mg Cucumber
Vitamin A 36IU 105IU Cucumber
Vitamin E 0.48mg 0.03mg Kohlrabi
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.027mg Kohlrabi
Vitamin B2 0.02mg 0.033mg Cucumber
Vitamin B3 0.4mg 0.098mg Kohlrabi
Vitamin B5 0.165mg 0.259mg Cucumber
Vitamin B6 0.15mg 0.04mg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 16.4µg Cucumber
Folate 16µg 7µg Kohlrabi
Trans Fat 0g 0g
Saturated Fat 0.013g 0.037g Kohlrabi
Monounsaturated Fat 0.007g 0.005g Kohlrabi
Polyunsaturated fat 0.048g 0.032g Kohlrabi
Tryptophan 0.01mg 0.005mg Kohlrabi
Threonine 0.049mg 0.019mg Kohlrabi
Isoleucine 0.078mg 0.021mg Kohlrabi
Leucine 0.067mg 0.029mg Kohlrabi
Lysine 0.056mg 0.029mg Kohlrabi
Methionine 0.013mg 0.006mg Kohlrabi
Phenylalanine 0.039mg 0.019mg Kohlrabi
Valine 0.05mg 0.022mg Kohlrabi
Histidine 0.019mg 0.01mg Kohlrabi
Fructose g 0.87g Cucumber

Which food is preferable for your diet?

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

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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
25
Kohlrabi
9
Cucumber
Mineral Summary Score
17
Kohlrabi
8
Cucumber

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
10%
Kohlrabi
4%
Cucumber
Carbohydrates
6%
Kohlrabi
4%
Cucumber
Fats
0%
Kohlrabi
1%
Cucumber

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

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.