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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.

Infographic

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 Magnesium +90%
Contains more Phosphorus +142.1%
Contains more Potassium +5733.3%
Contains less Sodium -82%
Contains more Copper +460.9%
Contains more Zinc +1933.3%
Equal in Iron - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +26.3%
Contains more Magnesium +90%
Contains more Phosphorus +142.1%
Contains more Potassium +5733.3%
Contains less Sodium -82%
Contains more Copper +460.9%
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 A +∞%
Contains more Vitamin C +376.9%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +376.9%
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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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)

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.