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  6. Kohlrabi vs. Pumpkin

Kohlrabi vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Pumpkin

  • Kohlrabi has more Vitamin C, Fiber, and Vitamin B6, however, Pumpkin has more Vitamin A RAE.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Pumpkin has 3 times less Vitamin B6 than Kohlrabi. Kohlrabi has 0.15mg of Vitamin B6, while Pumpkin has 0.044mg.

Food types used in this article are Kohlrabi, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Pumpkin 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.
Kohlrabi
Kohlrabi
7
:
3
Pumpkin
Pumpkin
Contains more Calcium +60%
Contains more Magnesium +111.1%
Contains more Phosphorus +53.3%
Contains more Potassium +52.2%
Contains more Copper +41.8%
Contains more Manganese +56.2%
Contains more Selenium +250%
Contains more Iron +42.5%
Contains less Sodium -95%
Contains more Zinc +666.7%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +60%
Contains more Magnesium +111.1%
Contains more Phosphorus +53.3%
Contains more Potassium +52.2%
Contains more Copper +41.8%
Contains more Manganese +56.2%
Contains more Selenium +250%
Contains more Iron +42.5%
Contains less Sodium -95%
Contains more Zinc +666.7%

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.
Kohlrabi
Kohlrabi
4
:
6
Pumpkin
Pumpkin
Contains more Vitamin C +1219.1%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B6 +240.9%
Contains more Folate +77.8%
Contains more Vitamin A +15886.1%
Contains more Vitamin E +66.7%
Contains more Vitamin B2 +290%
Contains more Vitamin B5 +21.8%
Contains more Vitamin K +700%
Equal in Vitamin B3 - 0.413
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +1219.1%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B6 +240.9%
Contains more Folate +77.8%
Contains more Vitamin A +15886.1%
Contains more Vitamin E +66.7%
Contains more Vitamin B2 +290%
Contains more Vitamin B5 +21.8%
Contains more Vitamin K +700%
Equal in Vitamin B3 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
4
:
1
Pumpkin
Pumpkin
Contains more Protein +136.1%
Contains more Fats +42.9%
Contains more Carbs +26.5%
Contains more Other +61.3%
Equal in Water - 93.69
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +136.1%
Contains more Fats +42.9%
Contains more Carbs +26.5%
Contains more Other +61.3%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -64.9%
Contains more Polyunsaturated fat +1100%
Contains more Monounsaturated Fat +28.6%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -64.9%
Contains more Polyunsaturated fat +1100%
Contains more Monounsaturated Fat +28.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Pumpkin Opinion
Net carbs 2.6g 3.8g Pumpkin
Protein 1.7g 0.72g Kohlrabi
Fats 0.1g 0.07g Kohlrabi
Carbs 6.2g 4.9g Kohlrabi
Calories 27kcal 20kcal Kohlrabi
Sugar 2.6g 2.08g Pumpkin
Fiber 3.6g 1.1g Kohlrabi
Calcium 24mg 15mg Kohlrabi
Iron 0.4mg 0.57mg Pumpkin
Magnesium 19mg 9mg Kohlrabi
Phosphorus 46mg 30mg Kohlrabi
Potassium 350mg 230mg Kohlrabi
Sodium 20mg 1mg Pumpkin
Zinc 0.03mg 0.23mg Pumpkin
Copper 0.129mg 0.091mg Kohlrabi
Manganese 0.139mg 0.089mg Kohlrabi
Selenium 0.7µg 0.2µg Kohlrabi
Vitamin A 36IU 5755IU Pumpkin
Vitamin A RAE 2µg 288µg Pumpkin
Vitamin E 0.48mg 0.8mg Pumpkin
Vitamin C 62mg 4.7mg Kohlrabi
Vitamin B1 0.05mg 0.031mg Kohlrabi
Vitamin B2 0.02mg 0.078mg Pumpkin
Vitamin B3 0.4mg 0.413mg Pumpkin
Vitamin B5 0.165mg 0.201mg Pumpkin
Vitamin B6 0.15mg 0.044mg Kohlrabi
Folate 16µg 9µg Kohlrabi
Vitamin K 0.1µg 0.8µg Pumpkin
Tryptophan 0.01mg 0.009mg Kohlrabi
Threonine 0.049mg 0.021mg Kohlrabi
Isoleucine 0.078mg 0.023mg Kohlrabi
Leucine 0.067mg 0.034mg Kohlrabi
Lysine 0.056mg 0.039mg Kohlrabi
Methionine 0.013mg 0.008mg Kohlrabi
Phenylalanine 0.039mg 0.023mg Kohlrabi
Valine 0.05mg 0.025mg Kohlrabi
Histidine 0.019mg 0.011mg Kohlrabi
Saturated Fat 0.013g 0.037g Kohlrabi
Monounsaturated Fat 0.007g 0.009g Pumpkin
Polyunsaturated fat 0.048g 0.004g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Pumpkin
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
25%
Kohlrabi
37%
Pumpkin
Minerals Daily Need Coverage Score
15%
Kohlrabi
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 19mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
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 - 32)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.