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  6. Kohlrabi vs. Wax gourd

Kohlrabi vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Wax gourd

  • Kohlrabi has more Vitamin C, Copper, Fiber, Potassium, and Vitamin B6, however, Wax gourd is higher in Zinc.
  • Kohlrabi covers your daily Vitamin C needs 57% more than Wax gourd.
  • Wax gourd contains 70 times less Potassium than Kohlrabi. Kohlrabi contains 350mg of Potassium, while Wax gourd contains 5mg.

Food varieties used in this article are Kohlrabi, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Wax gourd 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.
Kohlrabi
Kohlrabi
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +33.3%
Contains more Magnesium +90%
Contains more Phosphorus +170.6%
Contains more Potassium +6900%
Contains less Sodium -81.3%
Contains more Copper +486.4%
Contains more Manganese +148.2%
Contains more Selenium +250%
Contains more Zinc +1866.7%
Equal in Iron - 0.38
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +33.3%
Contains more Magnesium +90%
Contains more Phosphorus +170.6%
Contains more Potassium +6900%
Contains less Sodium -81.3%
Contains more Copper +486.4%
Contains more Manganese +148.2%
Contains more Selenium +250%
Contains more Zinc +1866.7%
Equal in Iron - 0.38

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.
Kohlrabi
Kohlrabi
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +490.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +1900%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +368.8%
Contains more Folate +300%
Contains more Vitamin K +2700%
Equal in Vitamin B3 - 0.384
Kohlrabi
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +490.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +1900%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +368.8%
Contains more Folate +300%
Contains more Vitamin K +2700%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Wax gourd
Wax gourd
Contains more Protein +325%
Contains more Carbs +103.9%
Contains more Other +233.3%
Contains more Fats +100%
Equal in Water - 96.06
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +325%
Contains more Carbs +103.9%
Contains more Other +233.3%
Contains more Fats +100%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +428.6%
Contains more Polyunsaturated fat +83.3%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +428.6%
Contains more Polyunsaturated fat +83.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Wax gourd Opinion
Net carbs 2.6g 2.04g Kohlrabi
Protein 1.7g 0.4g Kohlrabi
Fats 0.1g 0.2g Wax gourd
Carbs 6.2g 3.04g Kohlrabi
Calories 27kcal 14kcal Kohlrabi
Sugar 2.6g 1.18g Wax gourd
Fiber 3.6g 1g Kohlrabi
Calcium 24mg 18mg Kohlrabi
Iron 0.4mg 0.38mg Kohlrabi
Magnesium 19mg 10mg Kohlrabi
Phosphorus 46mg 17mg Kohlrabi
Potassium 350mg 5mg Kohlrabi
Sodium 20mg 107mg Kohlrabi
Zinc 0.03mg 0.59mg Wax gourd
Copper 0.129mg 0.022mg Kohlrabi
Manganese 0.139mg 0.056mg Kohlrabi
Selenium 0.7µg 0.2µg Kohlrabi
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.08mg Kohlrabi
Vitamin C 62mg 10.5mg Kohlrabi
Vitamin B1 0.05mg 0.034mg Kohlrabi
Vitamin B2 0.02mg 0.001mg Kohlrabi
Vitamin B3 0.4mg 0.384mg Kohlrabi
Vitamin B5 0.165mg 0.121mg Kohlrabi
Vitamin B6 0.15mg 0.032mg Kohlrabi
Folate 16µg 4µg Kohlrabi
Vitamin K 0.1µg 2.8µg Wax gourd
Tryptophan 0.01mg 0.002mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg 0.009mg Kohlrabi
Methionine 0.013mg 0.003mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.016g Kohlrabi
Monounsaturated Fat 0.007g 0.037g Wax gourd
Polyunsaturated fat 0.048g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Wax gourd
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
25%
Kohlrabi
6%
Wax gourd
Minerals Daily Need Coverage Score
15%
Kohlrabi
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 20)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.003g)
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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.