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  6. Kohlrabi vs. Pumpkin pie

Kohlrabi vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and pumpkin pie?

  • Kohlrabi is higher in vitamin C, yet pumpkin pie is higher in vitamin A, vitamin B12, vitamin K, vitamin B1, selenium, and vitamin B2.
  • Kohlrabi's daily need coverage for vitamin C is 69% more.
  • The amount of sodium in kohlrabi is lower.
  • The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Pie, pumpkin, commercially prepared types in this article.

Infographic

Kohlrabi vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +109.6%
Contains less SodiumSodium -91.6%
Contains more CalciumCalcium +166.7%
Contains more IronIron +125%
Contains more CopperCopper +14.7%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +76.1%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +671.4%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more Vitamin AVitamin A +22300%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +176.8%
Contains more Vitamin B5Vitamin B5 +173.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13100%
Contains more FolateFolate +62.5%

All nutrients comparison - raw data values

Nutrient Kohlrabi Pumpkin pie DV% diff.
Vitamin C 62mg 0mg 69%
Vitamin A 2µg 448µg 50%
Fats 0.1g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Calories 27kcal 243kcal 11%
Vitamin B1 0.05mg 0.177mg 11%
Vitamin K 0.1µg 13.2µg 11%
Monounsaturated fat 0.007g 4.6g 11%
Polyunsaturated fat 0.048g 1.77g 11%
Carbs 6.2g 34.83g 10%
Sodium 20mg 239mg 10%
Cholesterol 0mg 26mg 9%
Selenium 0.7µg 5.4µg 9%
Saturated fat 0.013g 1.988g 9%
Vitamin B2 0.02mg 0.124mg 8%
Fiber 3.6g 1.8g 7%
Vitamin B6 0.15mg 0.063mg 7%
Iron 0.4mg 0.9mg 6%
Vitamin B5 0.165mg 0.452mg 6%
Potassium 350mg 167mg 5%
Phosphorus 46mg 81mg 5%
Choline 12.3mg 37.5mg 5%
Protein 1.7g 3.9g 4%
Calcium 24mg 64mg 4%
Starch 10.73g 4%
Manganese 0.139mg 0.227mg 4%
Vitamin B3 0.4mg 1.107mg 4%
Fructose 2.85g 4%
Zinc 0.03mg 0.39mg 3%
Folate 16µg 26µg 3%
Copper 0.129mg 0.148mg 2%
Vitamin E 0.48mg 0.76mg 2%
Magnesium 19mg 14mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 2.6g 33.03g N/A
Vitamin D 0 IU 2 IU 0%
Sugar 2.6g 18.88g N/A
Tryptophan 0.01mg 0.048mg 0%
Threonine 0.049mg 0.154mg 0%
Isoleucine 0.078mg 0.158mg 0%
Leucine 0.067mg 0.297mg 0%
Lysine 0.056mg 0.192mg 0%
Methionine 0.013mg 0.249mg 0%
Phenylalanine 0.039mg 0.175mg 0%
Valine 0.05mg 0.211mg 0%
Histidine 0.019mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +80.6%
Contains more ProteinProtein +129.4%
Contains more FatsFats +9650%
Contains more CarbsCarbs +461.8%
Contains more OtherOther +13%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +65614.3%
Contains more Poly. FatPolyunsaturated fat +3587.5%

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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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.