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  6. Kohlrabi vs. Pumpkin

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.
  • Pumpkin covers your daily need for vitamin A, 170% more than kohlrabi.
  • Kohlrabi contains 7 times more fiber than pumpkin. While kohlrabi contains 3.6g of fiber, pumpkin contains only 0.5g.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of pumpkin is 52.

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

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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +14.3%
Contains more ManganeseManganese +11.2%
Contains more SeleniumSelenium +133.3%
Contains more IronIron +100%
Contains more ZincZinc +966.7%
Contains less SodiumSodium -95%
~equal in Potassium ~340mg
~equal in Copper ~0.127mg
~equal in Phosphorus ~44mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +588.9%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more CholineCholine +50%
Contains more Vitamin AVitamin A +21200%
Contains more Vitamin EVitamin E +120.8%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Pumpkin DV% diff.
Vitamin C 62mg 9mg 59%
Vitamin A 2µg 426µg 47%
Fiber 3.6g 0.5g 12%
Vitamin B6 0.15mg 0.061mg 7%
Vitamin B2 0.02mg 0.11mg 7%
Iron 0.4mg 0.8mg 5%
Vitamin E 0.48mg 1.06mg 4%
Zinc 0.03mg 0.32mg 3%
Vitamin B5 0.165mg 0.298mg 3%
Magnesium 19mg 12mg 2%
Vitamin B3 0.4mg 0.6mg 1%
Protein 1.7g 1g 1%
Selenium 0.7µg 0.3µg 1%
Manganese 0.139mg 0.125mg 1%
Vitamin K 0.1µg 1.1µg 1%
Sodium 20mg 1mg 1%
Choline 12.3mg 8.2mg 1%
Calories 27kcal 26kcal 0%
Fats 0.1g 0.1g 0%
Carbs 6.2g 6.5g 0%
Net carbs 2.6g 6g N/A
Calcium 24mg 21mg 0%
Potassium 350mg 340mg 0%
Sugar 2.6g 2.76g N/A
Copper 0.129mg 0.127mg 0%
Phosphorus 46mg 44mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Folate 16µg 16µg 0%
Saturated fat 0.013g 0.052g 0%
Monounsaturated fat 0.007g 0.013g 0%
Polyunsaturated fat 0.048g 0.005g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.049mg 0.029mg 0%
Isoleucine 0.078mg 0.031mg 0%
Leucine 0.067mg 0.046mg 0%
Lysine 0.056mg 0.054mg 0%
Methionine 0.013mg 0.011mg 0%
Phenylalanine 0.039mg 0.032mg 0%
Valine 0.05mg 0.035mg 0%
Histidine 0.019mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +70%
Contains more OtherOther +25%
~equal in Fats ~0.1g
~equal in Carbs ~6.5g
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +860%
Contains more Mono. FatMonounsaturated fat +85.7%

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/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.