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Kohlrabi vs Winter melon - In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Winter melon

  • Kohlrabi has more Vitamin C, Copper, Potassium, and Vitamin B6, however Winter melon has more Vitamin B2, and Zinc.
  • Daily need coverage for Vitamin C from Kohlrabi is 54% higher.
  • Winter melon has 58 times less Potassium than Kohlrabi. Kohlrabi has 350mg of Potassium, while Winter melon has 6mg.

Food types used in this article are Kohlrabi, raw and Waxgourd, (chinese preserving melon), raw.

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Kohlrabi vs Winter melon infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +26.3%
Contains more Potassium +5733.3%
Contains more Magnesium +90%
Contains more Copper +460.9%
Contains more Phosphorus +142.1%
Contains less Sodium -82%
Contains more Zinc +1933.3%
Equal in Iron - 0.4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Calcium +26.3%
Contains more Potassium +5733.3%
Contains more Magnesium +90%
Contains more Copper +460.9%
Contains more Phosphorus +142.1%
Contains less Sodium -82%
Contains more Zinc +1933.3%
Equal in Iron - 0.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +376.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +24.1%
Contains more Vitamin B6 +328.6%
Contains more Folate +220%
Contains more Vitamin B2 +450%
Equal in Vitamin B3 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +376.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +24.1%
Contains more Vitamin B6 +328.6%
Contains more Folate +220%
Contains more Vitamin B2 +450%
Equal in Vitamin B3 - 0.4

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
9
Winter melon
Mineral Summary Score
17
Kohlrabi
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Kohlrabi
2%
Winter melon
Carbohydrates
6%
Kohlrabi
3%
Winter melon
Fats
0%
Kohlrabi
1%
Winter melon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Winter melon
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 20)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 91mg)
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)

All nutrients comparison - raw data values

Nutrient Kohlrabi Winter melon Opinion
Calories 27 13 Kohlrabi
Protein 1.7 0.4 Kohlrabi
Fats 0.1 0.2 Winter melon
Vitamin C 62 13 Kohlrabi
Net carbs 2.5999999046325684 0.10000000149011612 Kohlrabi
Carbs 6.2 3 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.4
Calcium 24 19 Kohlrabi
Potassium 350 6 Kohlrabi
Magnesium 19 10 Kohlrabi
Sugar 2.6 Winter melon
Fiber 3.6 2.9 Kohlrabi
Copper 0.129 0.023 Kohlrabi
Zinc 0.03 0.61 Winter melon
Starch
Phosphorus 46 19 Kohlrabi
Sodium 20 111 Kohlrabi
Vitamin A 36 0 Kohlrabi
Vitamin E 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.04 Kohlrabi
Vitamin B2 0.02 0.11 Winter melon
Vitamin B3 0.4 0.4
Vitamin B5 0.165 0.133 Kohlrabi
Vitamin B6 0.15 0.035 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 Kohlrabi
Folate 16 5 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.013 0.016 Kohlrabi
Monounsaturated Fat 0.007 0.037 Winter melon
Polyunsaturated fat 0.048 0.087 Winter melon
Tryptophan 0.01 0.002 Kohlrabi
Threonine 0.049 Kohlrabi
Isoleucine 0.078 Kohlrabi
Leucine 0.067 Kohlrabi
Lysine 0.056 0.009 Kohlrabi
Methionine 0.013 0.003 Kohlrabi
Phenylalanine 0.039 Kohlrabi
Valine 0.05 Kohlrabi
Histidine 0.019 Kohlrabi
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.