Kohlrabi vs. Winter squash — In-Depth Nutrition Comparison
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A recap on differences between kohlrabi and winter squash
- Kohlrabi has more vitamin C and copper; however, winter squash is higher in vitamin A.
- Winter squash covers your daily vitamin A needs 104% more than kohlrabi.
- Winter squash contains 6 times less vitamin C than kohlrabi. Kohlrabi contains 62mg of vitamin C, while winter squash contains 9.6mg.
Food varieties used in this article are Kohlrabi, raw and Squash, winter, all varieties, cooked, baked, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more PotassiumPotassium | +45.2% |
| Contains more CopperCopper | +57.3% |
| Contains more PhosphorusPhosphorus | +142.1% |
| Contains more SeleniumSelenium | +75% |
| Contains more ZincZinc | +633.3% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +34.5% |
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 | +545.8% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more CholineCholine | +16% |
| Contains more Vitamin AVitamin A | +12950% |
| Contains more Vitamin B2Vitamin B2 | +235% |
| Contains more Vitamin B3Vitamin B3 | +23.8% |
| Contains more Vitamin B5Vitamin B5 | +41.8% |
| Contains more Vitamin KVitamin K | +4300% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +91% |
| Contains more OtherOther | +42.9% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +42.7% |
~equal in
Water
~89.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -81.9% |
| Contains more Mono. FatMonounsaturated fat | +271.4% |
| Contains more Poly. FatPolyunsaturated fat | +206.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 62mg | 9.6mg | 58% |
| Vitamin A | 2µg | 261µg | 29% |
| Copper | 0.129mg | 0.082mg | 5% |
| Vitamin K | 0.1µg | 4.4µg | 4% |
| Phosphorus | 46mg | 19mg | 4% |
| Vitamin B2 | 0.02mg | 0.067mg | 4% |
| Vitamin B1 | 0.05mg | 0.016mg | 3% |
| Fiber | 3.6g | 2.8g | 3% |
| Potassium | 350mg | 241mg | 3% |
| Protein | 1.7g | 0.89g | 2% |
| Zinc | 0.03mg | 0.22mg | 2% |
| Vitamin E | 0.48mg | 0.12mg | 2% |
| Manganese | 0.139mg | 0.187mg | 2% |
| Vitamin B5 | 0.165mg | 0.234mg | 1% |
| Vitamin B6 | 0.15mg | 0.161mg | 1% |
| Folate | 16µg | 20µg | 1% |
| Polyunsaturated fat | 0.048g | 0.147g | 1% |
| Vitamin B3 | 0.4mg | 0.495mg | 1% |
| Calories | 27kcal | 37kcal | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Magnesium | 19mg | 13mg | 1% |
| Carbs | 6.2g | 8.85g | 1% |
| Sodium | 20mg | 1mg | 1% |
| Fats | 0.1g | 0.35g | 0% |
| Net carbs | 2.6g | 6.05g | N/A |
| Calcium | 24mg | 22mg | 0% |
| Iron | 0.4mg | 0.44mg | 0% |
| Sugar | 2.6g | 3.3g | N/A |
| Choline | 12.3mg | 10.6mg | 0% |
| Saturated fat | 0.013g | 0.072g | 0% |
| Monounsaturated fat | 0.007g | 0.026g | 0% |
| Tryptophan | 0.01mg | 0.013mg | 0% |
| Threonine | 0.049mg | 0.027mg | 0% |
| Isoleucine | 0.078mg | 0.035mg | 0% |
| Leucine | 0.067mg | 0.05mg | 0% |
| Lysine | 0.056mg | 0.033mg | 0% |
| Methionine | 0.013mg | 0.011mg | 0% |
| Phenylalanine | 0.039mg | 0.035mg | 0% |
| Valine | 0.05mg | 0.038mg | 0% |
| Histidine | 0.019mg | 0.017mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
15%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Winter squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.059g)
Which food is richer in minerals?
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.