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Kohlrabi vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Kohlrabi and Summer squash

  • Kohlrabi has more Vitamin C, Fiber, and Copper, however, Summer squash is richer in Vitamin B2, and Vitamin B6.
  • Kohlrabi's daily need coverage for Vitamin C is 50% more.
  • Kohlrabi contains 3 times more Fiber than Summer squash. Kohlrabi contains 3.6g of Fiber, while Summer squash contains 1.1g.

The food varieties used in the comparison are Kohlrabi, raw and Squash, summer, all varieties, raw.

Infographic

Kohlrabi vs Summer squash 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 +60%
Contains more Iron +14.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +21.1%
Contains more Potassium +33.6%
Contains more Copper +152.9%
Contains more Selenium +250%
Contains less Sodium -90%
Contains more Zinc +866.7%
Contains more Manganese +25.9%
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 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +60%
Contains more Iron +14.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +21.1%
Contains more Potassium +33.6%
Contains more Copper +152.9%
Contains more Selenium +250%
Contains less Sodium -90%
Contains more Zinc +866.7%
Contains more Manganese +25.9%

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 E +300%
Contains more Vitamin C +264.7%
Contains more Choline +83.6%
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +45.3%
Contains more Folate +81.3%
Contains more Vitamin K +2900%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Contains more Vitamin E +300%
Contains more Vitamin C +264.7%
Contains more Choline +83.6%
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +45.3%
Contains more Folate +81.3%
Contains more Vitamin K +2900%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +40.5%
Contains more Carbs +85.1%
Contains more Other +61.3%
Contains more Fats +80%
Equal in Water - 94.64
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +40.5%
Contains more Carbs +85.1%
Contains more Other +61.3%
Contains more Fats +80%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +85.4%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -70.5%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Summer squash Opinion
Net carbs 2.6g 2.25g Kohlrabi
Protein 1.7g 1.21g Kohlrabi
Fats 0.1g 0.18g Summer squash
Carbs 6.2g 3.35g Kohlrabi
Calories 27kcal 16kcal Kohlrabi
Fructose 0.95g Summer squash
Sugar 2.6g 2.2g Summer squash
Fiber 3.6g 1.1g Kohlrabi
Calcium 24mg 15mg Kohlrabi
Iron 0.4mg 0.35mg Kohlrabi
Magnesium 19mg 17mg Kohlrabi
Phosphorus 46mg 38mg Kohlrabi
Potassium 350mg 262mg Kohlrabi
Sodium 20mg 2mg Summer squash
Zinc 0.03mg 0.29mg Summer squash
Copper 0.129mg 0.051mg Kohlrabi
Manganese 0.139mg 0.175mg Summer squash
Selenium 0.7µg 0.2µg Kohlrabi
Vitamin A 36IU 200IU Summer squash
Vitamin A RAE 2µg 10µg Summer squash
Vitamin E 0.48mg 0.12mg Kohlrabi
Vitamin C 62mg 17mg Kohlrabi
Vitamin B1 0.05mg 0.048mg Kohlrabi
Vitamin B2 0.02mg 0.142mg Summer squash
Vitamin B3 0.4mg 0.487mg Summer squash
Vitamin B5 0.165mg 0.155mg Kohlrabi
Vitamin B6 0.15mg 0.218mg Summer squash
Folate 16µg 29µg Summer squash
Choline 12.3mg 6.7mg Kohlrabi
Vitamin K 0.1µg 3µg Summer squash
Tryptophan 0.01mg 0.011mg Summer squash
Threonine 0.049mg 0.028mg Kohlrabi
Isoleucine 0.078mg 0.042mg Kohlrabi
Leucine 0.067mg 0.069mg Summer squash
Lysine 0.056mg 0.065mg Summer squash
Methionine 0.013mg 0.017mg Summer squash
Phenylalanine 0.039mg 0.041mg Summer squash
Valine 0.05mg 0.053mg Summer squash
Histidine 0.019mg 0.025mg Summer squash
Saturated Fat 0.013g 0.044g Kohlrabi
Monounsaturated Fat 0.007g 0.016g Summer squash
Polyunsaturated fat 0.048g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
24%
Kohlrabi
17%
Summer squash
Minerals Daily Need Coverage Score
15%
Kohlrabi
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.031g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.