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Kohlrabi vs. Pumpkin flowers — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and pumpkin flowers?

  • Kohlrabi is higher in vitamin C and potassium, yet pumpkin flowers are higher in vitamin A and folate.
  • Pumpkin flowers' daily need coverage for vitamin A is 38% more.
  • Kohlrabi has 2 times more vitamin C than pumpkin flowers. While kohlrabi has 62mg of vitamin C, pumpkin flowers have only 28mg.

We used Kohlrabi, raw and Pumpkin flowers, raw types in this article.

Infographic

Kohlrabi vs Pumpkin flowers 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more PotassiumPotassium +102.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +62.5%
Contains more IronIron +75%
Contains less SodiumSodium -75%
~equal in Phosphorus ~49mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +121.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4750%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more FolateFolate +268.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Pumpkin flowers DV% diff.
Vitamin C 62mg 28mg 38%
Fiber 3.6g 14%
Copper 0.129mg 14%
Vitamin B6 0.15mg 12%
Vitamin A 2µg 97µg 11%
Folate 16µg 59µg 11%
Manganese 0.139mg 6%
Potassium 350mg 173mg 5%
Iron 0.4mg 0.7mg 4%
Vitamin B2 0.02mg 0.075mg 4%
Vitamin E 0.48mg 3%
Vitamin B5 0.165mg 3%
Vitamin B3 0.4mg 0.69mg 2%
Calcium 24mg 39mg 2%
Choline 12.3mg 2%
Protein 1.7g 1.03g 1%
Calories 27kcal 15kcal 1%
Vitamin B1 0.05mg 0.042mg 1%
Sodium 20mg 5mg 1%
Magnesium 19mg 24mg 1%
Carbs 6.2g 3.28g 1%
Fats 0.1g 0.07g 0%
Net carbs 2.6g 3.28g N/A
Sugar 2.6g N/A
Zinc 0.03mg 0%
Phosphorus 46mg 49mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.036g 0%
Monounsaturated fat 0.007g 0.009g 0%
Polyunsaturated fat 0.048g 0.004g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +65%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +89%
Contains more OtherOther +112.8%
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -63.9%
Contains more Poly. FatPolyunsaturated fat +1100%
Contains more Mono. FatMonounsaturated fat +28.6%

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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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.