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Kohlrabi vs Pumpkin - In-Depth Nutrition Comparison

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Summary of differences between Kohlrabi and Pumpkin

  • Kohlrabi has more Vitamin C, Fiber, and Vitamin B6, while Pumpkin has more Vitamin A RAE, and Vitamin B2.
  • Kohlrabi covers your daily need of Vitamin C 59% more than Pumpkin.
  • Kohlrabi contains 7 times more Fiber than Pumpkin. While Kohlrabi contains 3.6g of Fiber, Pumpkin contains only 0.5g.

These are the specific foods used in this comparison Kohlrabi, raw and Pumpkin, raw.

Infographic

Kohlrabi vs Pumpkin 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 Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Iron +100%
Contains less Sodium -95%
Contains more Zinc +966.7%
Equal in Phosphorus - 44
Equal in Potassium - 340
Equal in Copper - 0.127
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Iron +100%
Contains less Sodium -95%
Contains more Zinc +966.7%
Equal in Phosphorus - 44
Equal in Potassium - 340
Equal in Copper - 0.127

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 +588.9%
Contains more Vitamin B6 +145.9%
Contains more Vitamin A +23547.2%
Contains more Vitamin E +120.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +80.6%
Contains more Vitamin K +1000%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
Contains more Vitamin A +23547.2%
Contains more Vitamin E +120.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +80.6%
Contains more Vitamin K +1000%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16

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 Pumpkin
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Pumpkin Opinion
Net carbs 2.6g 6g Pumpkin
Protein 1.7g 1g Kohlrabi
Fats 0.1g 0.1g
Carbs 6.2g 6.5g Pumpkin
Calories 27kcal 26kcal Kohlrabi
Starch g g
Fructose g g
Sugar 2.6g 2.76g Kohlrabi
Fiber 3.6g 0.5g Kohlrabi
Calcium 24mg 21mg Kohlrabi
Iron 0.4mg 0.8mg Pumpkin
Magnesium 19mg 12mg Kohlrabi
Phosphorus 46mg 44mg Kohlrabi
Potassium 350mg 340mg Kohlrabi
Sodium 20mg 1mg Pumpkin
Zinc 0.03mg 0.32mg Pumpkin
Copper 0.129mg 0.127mg Kohlrabi
Vitamin A 36IU 8513IU Pumpkin
Vitamin E 0.48mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 9mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.02mg 0.11mg Pumpkin
Vitamin B3 0.4mg 0.6mg Pumpkin
Vitamin B5 0.165mg 0.298mg Pumpkin
Vitamin B6 0.15mg 0.061mg Kohlrabi
Folate 16µg 16µg
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.1µg Pumpkin
Tryptophan 0.01mg 0.012mg Pumpkin
Threonine 0.049mg 0.029mg Kohlrabi
Isoleucine 0.078mg 0.031mg Kohlrabi
Leucine 0.067mg 0.046mg Kohlrabi
Lysine 0.056mg 0.054mg Kohlrabi
Methionine 0.013mg 0.011mg Kohlrabi
Phenylalanine 0.039mg 0.032mg Kohlrabi
Valine 0.05mg 0.035mg Kohlrabi
Histidine 0.019mg 0.016mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.052g Kohlrabi
Monounsaturated Fat 0.007g 0.013g Pumpkin
Polyunsaturated fat 0.048g 0.005g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Pumpkin
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
55
Pumpkin
Mineral Summary Score
17
Kohlrabi
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
6%
Kohlrabi
7%
Pumpkin
Fats
0%
Kohlrabi
0%
Pumpkin

Comparison summary

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 richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 44)
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)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.