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

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 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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.