Kohlrabi vs. Wax gourd — In-Depth Nutrition Comparison
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A recap on the 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.
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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 MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +6900% |
| Contains more CopperCopper | +486.4% |
| Contains more PhosphorusPhosphorus | +170.6% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +148.2% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +1866.7% |
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 CVitamin C | +490.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +1900% |
| Contains more Vitamin B5Vitamin B5 | +36.4% |
| Contains more Vitamin B6Vitamin B6 | +368.8% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +151% |
| Contains more Vitamin KVitamin K | +2700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 62mg | 10.5mg | 57% |
| Copper | 0.129mg | 0.022mg | 12% |
| Potassium | 350mg | 5mg | 10% |
| Fiber | 3.6g | 1g | 10% |
| Vitamin B6 | 0.15mg | 0.032mg | 9% |
| Zinc | 0.03mg | 0.59mg | 5% |
| Phosphorus | 46mg | 17mg | 4% |
| Manganese | 0.139mg | 0.056mg | 4% |
| Sodium | 20mg | 107mg | 4% |
| Vitamin E | 0.48mg | 0.08mg | 3% |
| Protein | 1.7g | 0.4g | 3% |
| Folate | 16µg | 4µg | 3% |
| Vitamin K | 0.1µg | 2.8µg | 2% |
| Magnesium | 19mg | 10mg | 2% |
| Calories | 27kcal | 14kcal | 1% |
| Vitamin B2 | 0.02mg | 0.001mg | 1% |
| Choline | 12.3mg | 4.9mg | 1% |
| Vitamin B5 | 0.165mg | 0.121mg | 1% |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Calcium | 24mg | 18mg | 1% |
| Carbs | 6.2g | 3.04g | 1% |
| Fats | 0.1g | 0.2g | 0% |
| Net carbs | 2.6g | 2.04g | N/A |
| Iron | 0.4mg | 0.38mg | 0% |
| Sugar | 2.6g | 1.18g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B3 | 0.4mg | 0.384mg | 0% |
| Saturated fat | 0.013g | 0.016g | 0% |
| Monounsaturated fat | 0.007g | 0.037g | 0% |
| Polyunsaturated fat | 0.048g | 0.088g | 0% |
| Tryptophan | 0.01mg | 0.002mg | 0% |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.078mg | 0% | |
| Leucine | 0.067mg | 0% | |
| Lysine | 0.056mg | 0.009mg | 0% |
| Methionine | 0.013mg | 0.003mg | 0% |
| Phenylalanine | 0.039mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +325% |
| Contains more CarbsCarbs | +103.9% |
| Contains more OtherOther | +233.3% |
| Contains more FatsFats | +100% |
~equal in
Water
~96.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Mono. FatMonounsaturated fat | +428.6% |
| Contains more Poly. FatPolyunsaturated fat | +83.3% |
