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Kohlrabi vs. Watermelon — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and watermelon?

  • Kohlrabi is higher in vitamin C, fiber, copper, vitamin B6, potassium, and phosphorus, yet watermelon is higher in vitamin A.
  • Kohlrabi's daily need coverage for vitamin C is 60% more.
  • Kohlrabi has 9 times more fiber than watermelon. While kohlrabi has 3.6g of fiber, watermelon has only 0.4g.
  • The amount of sugar in kohlrabi is lower.
  • The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Watermelon, raw types in this article.

Infographic

Kohlrabi vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +212.5%
Contains more IronIron +66.7%
Contains more CopperCopper +207.1%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +265.8%
Contains more SeleniumSelenium +75%
Contains more ZincZinc +233.3%
Contains less SodiumSodium -95%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +665.4%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more FolateFolate +433.3%
Contains more CholineCholine +200%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B5Vitamin B5 +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +178.7%
Contains more OtherOther +316.7%
Contains more FatsFats +50%
Contains more CarbsCarbs +21.8%
~equal in Water ~91.45g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +428.6%
~equal in Polyunsaturated fat ~0.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Watermelon DV% diff.
Vitamin C 62mg 8.1mg 60%
Fiber 3.6g 0.4g 13%
Copper 0.129mg 0.042mg 10%
Vitamin B6 0.15mg 0.045mg 8%
Potassium 350mg 112mg 7%
Phosphorus 46mg 11mg 5%
Fructose 3.36g 4%
Manganese 0.139mg 0.038mg 4%
Vitamin A 2µg 28µg 3%
Vitamin E 0.48mg 0.05mg 3%
Folate 16µg 3µg 3%
Calcium 24mg 7mg 2%
Magnesium 19mg 10mg 2%
Protein 1.7g 0.61g 2%
Iron 0.4mg 0.24mg 2%
Vitamin B5 0.165mg 0.221mg 1%
Vitamin B3 0.4mg 0.178mg 1%
Choline 12.3mg 4.1mg 1%
Vitamin B1 0.05mg 0.033mg 1%
Selenium 0.7µg 0.4µg 1%
Zinc 0.03mg 0.1mg 1%
Sodium 20mg 1mg 1%
Calories 27kcal 30kcal 0%
Fats 0.1g 0.15g 0%
Carbs 6.2g 7.55g 0%
Net carbs 2.6g 7.15g N/A
Sugar 2.6g 6.2g N/A
Vitamin B2 0.02mg 0.021mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.013g 0.016g 0%
Monounsaturated fat 0.007g 0.037g 0%
Polyunsaturated fat 0.048g 0.05g 0%
Tryptophan 0.01mg 0.007mg 0%
Threonine 0.049mg 0.027mg 0%
Isoleucine 0.078mg 0.019mg 0%
Leucine 0.067mg 0.018mg 0%
Lysine 0.056mg 0.062mg 0%
Methionine 0.013mg 0.006mg 0%
Phenylalanine 0.039mg 0.015mg 0%
Valine 0.05mg 0.016mg 0%
Histidine 0.019mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Kohlrabi
6%
Watermelon
Minerals Daily Need Coverage Score
15%
Kohlrabi
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 19mg)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.5)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.6g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.