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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
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.
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Manganese +11.2%
Contains more Selenium +133.3%
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 Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Manganese +11.2%
Contains more Selenium +133.3%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70%
Contains more Other +25%
Equal in Fats - 0.1
Equal in Carbs - 6.5
Equal in Water - 91.6
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 Protein +70%
Contains more Other +25%
Equal in Fats - 0.1
Equal in Carbs - 6.5
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +860%
Contains more Monounsaturated Fat +85.7%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +860%
Contains more Monounsaturated Fat +85.7%

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 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
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
Manganese 0.139mg 0.125mg Kohlrabi
Selenium 0.7µg 0.3µg Kohlrabi
Vitamin A 36IU 8513IU Pumpkin
Vitamin A RAE 2µg 426µg Pumpkin
Vitamin E 0.48mg 1.06mg Pumpkin
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 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
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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
15%
Kohlrabi
16%
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 - 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)

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.